Dinner: Chicken and Wild Rice Soup

Photo by: Becky Luigart-Stayner; Cindy Barr

Chicken and Wild Rice Soup

Light cheese and a flour-and-milk mixture keep this chicken and wild rice soup creamy but surprisingly low in fat. Make a batch of soup and reheat throughout the week for effortless and satisfying meals.

Cooking Light SEPTEMBER 2004

• Yield: 8 servings (serving size: 1 1/4 cups)

Ingredients

• 1 cup uncooked quick-cooking wild rice
• Cooking spray
• 1 cup chopped onion
• 2 garlic cloves, minced
• 3 cups fat-free, less-sodium chicken broth
• 1 1/2 cups cubed peeled baking potato
• 3 cups 2% reduced-fat milk

• 1/3 cup all-purpose flour
• 10 ounce light processed cheese, cubed (such as Velveeta Light)
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 1/4 cup chopped fresh parsley (optional)

Preparation

Cook rice according to package directions, omitting salt and fat.

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Add broth and potato; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.

Combine milk and flour, stirring well with a whisk. Add the milk mixture to potato mixture; cook 5 minutes or until slightly thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts. Stir in rice, chicken, pepper, and salt. Garnish with parsley, if desired.

SOURCE: http://www.myrecipes.com/recipe/chicken-wild-rice-soup/print/

Nutritional Information

Amount per serving

• Calories: 280
 
• Calories from fat: 23%
 
• Fat: 7g
 
• Saturated fat: 4g
 
• Monounsaturated fat: 1g
 
• Polyunsaturated fat: 0.5g
• Protein: 24.9g
 
• Carbohydrate: 28.7g
 
• Fiber: 1.6g
 
• Cholesterol: 52mg
 
• Iron: 1.1mg
 
• Sodium: 879mg
 
• Calcium: 329mg
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Dinner: Chicken Mozzarella Pasta

Chicken Mozzarella Pasta

Prep Time:

 10 Minutes

 

Cook Time:

 15 Minutes

 

Difficulty:

 Easy

 

Servings:

 6

Ingredients

• 1 pound Penne Or Rigatoni
• 2 Tablespoons Olive Oil, Plus More For Drizzling
• 2 whole Boneless, Skinless Chicken Breasts, Cut Into Small Bite-sized Pieces
•  Salt And Pepper
• 1 whole Large Onion, Finely Diced
• 2 cloves Garlic, Minced
• 1 jar (25 Ounce) Good Quality Marinara Sauce
• 1/2 teaspoon Crushed Red Pepper Flakes (more To Taste)
• 1/2 cup Water
• 2 Tablespoons Minced Fresh Parsley
• 8 ounces, weight Fresh Mozzarella, Cut Into Medium Cubes
• 1/4 cup Parmesan Shavings
•  Extra Parmesan, For Serving
• 12 whole Basil Leaves (chiffonade)

Preparation Instructions

Cook pasta according to package directions.

Heat olive oil over medium-high heat. Add chicken pieces in a single layer and sprinkle with salt and pepper. Allow to cook without stirring for 2 minutes, or until golden. Stir chicken around to brown on all sides. Remove to a plate.

In the same skillet over medium-high heat, add the onions and garlic and stir immediately to start cooking. Cook for 2 to 3 minutes, stirring occasionally, until the onions are deep golden.

Reduce the heat to low and pour in the marinara sauce, red pepper flakes, and the water. Stir until the onions and garlic are mixed in, then add the chicken back into the pan. Add the parsley, stir to combine, then allow to simmer, stirring occasionally, for about 7-8 minutes.

Make sure the sauce is bubbly and very hot, then gently stir in the mozzarella. Let it sit, undisturbed, for 2 to 3 minutes, until you can see that the mozzarella is very soft.

Drain the pasta and pour it onto a platter. Drizzle with a little olive oil. Immediately sprinkle on 1/4 cup Parmesan shavings (or grated Parmesan.) Pour on the sauce, sprinkle with extra Parmesan and the chiffonade of Basil, and serve immediately!

* NOTE: The mozzarella should be very soft but should still be in visible chunks rather than distributed throughout the sauce. It's better for the chunks to be on the firm side than the falling-apart side! You can always heat it a little more to get the cheese to the consistency you want.