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Chicken and Wild Rice Soup Recipe

   
 

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     Chicken and Wild Rice Soup

Category   Salads - Soups - Sidedishes
Sub Category   Low-fat

Ingredients
1 cup uncooked quick-cooking wild rice
Canola cooking spray
1 cup onion, chopped
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 1/2 cup baking potatoe, peeled, chopped
3 cups 2% reduced-fat milk
1/3 cup all-purpose flour
10 ounce light processed cheese, cubed
 
2 cups roasted skinless, boneless chicken breasts (about 2 breasts)
1/2 tsp ground black pepper
1/4 tsp salt
1/4 cup fresh parsley, chopped (optional)

Instructions
Cook rice according to package directions, omitting salt and fat.
Heat a large Dutch oven over medium-high heat. Coat pay with cooking spray. Add onion and garlic; saute 3 minutes.
Add broth and potato; bring to boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.
Combine milk and flour, combining 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.
Serving Suggestions
Calories - 280, Fat - 7g, Carbohydrates - 28.7g, Protein - 24.9g, Fiber - 1.6g, Serving Size - 1 cup


Originally Submitted
12/6/2012





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