Chicken and Wild Rice Soup

Chicken and wild rice soup is an easy, quick recipe you can get on the table for your family. Enjoy it tonight!

 

Chicken and Wild Rice Soup
(makes 8 servings)

 

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 peeled, cubed 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.

 

Nutritional Information, 1 ¼ cups 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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