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.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.

Elizabeth Taliaferro
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Ingredients

Ingredient Checklist

Directions

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

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  • 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.

Nutrition Facts

280 calories; calories from fat 23%; fat 7g; saturated fat 4g; mono fat 1g; poly fat 0.5g; protein 24.9g; carbohydrates 28.7g; fiber 1.6g; cholesterol 52mg; iron 1.1mg; sodium 879mg; calcium 329mg.