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Roasted Chicken with Wild Rice Soup

Prep time 16 mins
Cook time 42 mins
Yield 8 servings (serving size: 1 1/2 cups)

Ingredients

  • 1 (6-ounce) box long-grain and wild rice mix (such as Uncle Ben's)
  • 1 tablespoon olive oil
  • 1 1/2 cups chopped red onion
  • 1 cup chopped celery
  • 1 cup chopped carrot
  • 2 garlic cloves, chopped
  • 1 (8-ounce) package mushrooms, halved
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon dried tarragon
  • 1/4 teaspoon dried thyme
  • 2 cups water
  • 2 tablespoons dry sherry
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1 (12-ounce) can fat-free evaporated milk
  • 3 cups shredded cooked chicken

Nutrition Information

  • calories 246
  • fat 6.0 g
  • satfat 1.9 g
  • protein 16.4 g
  • carbohydrate 31.2 g
  • cholesterol 43 mg
  • iron 2.2 mg
  • sodium 690 mg
  • caloriesfromfat 22 %
  • fiber 2.1 g
  • calcium 173 mg

How to Make It

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

  2. While rice cooks, heat oil in a large Dutch oven over medium-high heat. Add chopped onion and next 4 ingredients, and sauté 6 minutes or until onion is tender.

  3. Lightly spoon flour into a dry measuring cup, and level with a knife. Stir flour, tarragon, and thyme into onion mixture, and cook 1 minute, stirring frequently. Add 2 cups water, sherry, broth, and evaporated milk; bring mixture to a boil, stirring occasionally. Reduce heat, and simmer 20 minutes or until slightly thick, stirring occasionally. Stir in cooked rice and chicken; cook 10 minutes or until thoroughly heated.

Oxmoor House Healthy Eating Collection