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Chicken and Wild Rice Soup

Chicken and Wild Rice Soup RecipeBecky Luigart-Stayner; Cindy Barr

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.

Print

    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.

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

Nutritional Information

Calories per serving:280
Calories from fat:23%
Fat per serving:7g
Saturated fat per serving:4g
Monounsaturated fat per serving:1g
Polyunsaturated fat per serving:0.5g
Protein per serving:24.9g
Carbohydrates per serving:28.7g
Fiber per serving:1.6g
Cholesterol per serving:52mg
Iron per serving:1.1mg
Sodium per serving:879mg
Calcium per serving:329mg

Good to Know

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

This Recipe Is

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