Chicken and Wild Rice Soup

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

Ingredients

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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)

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.

Created date

August 2004

Nutritional Information

Calories 280
Caloriesfromfat 23 %
Fat 7 g
Satfat 4 g
Monofat 1 g
Polyfat 0.5 g
Protein 24.9 g
Carbohydrate 28.7 g
Fiber 1.6 g
Cholesterol 52 mg
Iron 1.1 mg
Sodium 879 mg
Calcium 329 mg