Rating: 4 stars
99 Ratings
  • 5 star values: 50
  • 4 star values: 23
  • 3 star values: 15
  • 2 star values: 7
  • 1 star values: 4

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.

Elizabeth Taliaferro
Recipe by Cooking Light September 2004


Read the full recipe after the video.

Recipe Summary test

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


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

280 calories; calories from fat 23%; fat 7g; saturated fat 4g; mono fat 1g; poly fat 0.5g; protein 24.9g; carbohydrates 28.7g; fiber 1.6g; cholesterol 52mg; iron 1.1mg; sodium 879mg; calcium 329mg.