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
• •