Chicken & Wild Rice Soup

I made this for Daniel and it was a big hit. I’ll be making it again I’m sure. I used turkey stock since I have an abundance of it in my freeze from thanksgiving.

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

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 oz. light processed cheese, cubed (such as Velveeta Light)

2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)

1/2 tsp. freshly ground black pepper

1/4 tsp. salt

1/4 cup chopped fresh parsley

  1. Cook rice according to package direction, omitting salt and fat.
  2. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic; saute 3 minutes. Add broth and potato; bring to boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.
  3. Combine milk and flour, stirring well with whisk. Add 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.

CAL 280; FAT 7g (sat. 4g); CHOL 52mg; SOD 879mg; CARB 28.7g; FIBER 1.6h; PRO 24.9g; CALC 329mg

Based on Recipe from Cooking Light magazine, September 2004


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