Chicken and Wild Rice Soup

This soup is not only creamy but low in fat.  Make a big batch so that you have leftovers throughout the week.  Recipe serves 8.

What you’ll need:

  • 1 cup uncooked quick-cooking wild rice
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 3 cups fat-free, low sodium chicken broth
  • 1 1/2 cups cubed peeled baking potato
  • 3 cups reduced-fat milk
  • 1/3 cup all-purpose flour
  • 10 ounces light processed cheese, cubed (such as Velveeta)
  • 2 cups chopped roasted skinless, boneless chicken
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt

What you’ll do:

  • 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, saute 3 minutes.  Add broth and potato; bring to a boil over medium-high heat.
  • Cover, reduce heat, simmer for 5 minutes or until potato is tender.
  • Combine milk and flour, stir well with a whisk.
  • Add the milk mixture to the potato mixture, cook 5 minutes or until slightly thick, stirring constantly.
  • Remove from heat; add cheese and stir until cheese melts.
  • Stir in cooked rice, chicken, pepper and salt.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!


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