Wild rice chicken soup (sonoma diet)

By BClover

75 mins to make
6 servings, 1 cup each

230 cal, 22 g protein, 3.5 g fat (0 sat) 30g carb, 3 g fiber, 40mg chol, 85mg sodium, 37 weighted glycemic index

Ingredients

• 1/2 c wild rice
• 2 cups water
• 1/2 c long grain brown rice
• 2 (14oz) can chicken broth
• 4 cloves garlic ( minced)
• 4 cups chopped fresh tomatoes or 2 (14.5oz) can diced tomatoes undrained
• 2 cups chopped cooked chicken breast
• 1 cup finely chopped zucchini ( we used mushrooms)
• 1/4 tsp pepper
• 1 tbsp chopped fresh thyme
• 1 Tbsp dry sherry

Details

Cooking time 75mins

Preparation

Step 1

Rinse wild rice well and set aside. in a large saucepan, bring the water to boiling. add wild rice and brown rice. return to boiling and reduce heat. cover and simmer for 40-45 minutes or until rice is tender and most of the liquid is absorbed. remove from heat. set aside

meanwhile in a 4qt pot, combine chicken broth and garlic, and bring to a boil. stir in tomatoes, chicken, zucchini, and pepper. return to broiling, reduce heat. cover and simmer for 5 mins, stir in cooked rice, thyme, and sherry. heat through.


variations:

latin- style: stir in 1 tsp chipotle in adobo sauce with the garlic. finish soup with 1 tbsp chopped fresh cilantro and 1 tbsp lime juice