Chicken and Wild Rice Soup

By jenknoll

Calories: 280 (23% from fat)
Fat: 7g (sat 4g,mono 1g,poly 0.5g)
Protein: 24.9g
Carbohydrate: 28.7g
Fiber: 1.6g
Cholesterol: 52mg
Iron: 1.1mg
Sodium: 879mg
Calcium: 329mg

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)

Details

Servings 8

Preparation

Step 1

1. Cook rice according to package directions, omitting salt and fat.

2. 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.

3. 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.