Tag Archives: warm

Chicken & Black Beans in the Slow Cooker

Posted on 22. Jan, 2012 in Food

Skinny Crock Pot posted this great easy dinner.

Cook Time: 4 hours &  Servings: 4 (more…)

Chicken with Mushroom Gravy

Posted on 02. Oct, 2011 in Food

When you want something rich with gravy, there are few things that will satisfy that craving except for, well…. gravy! But the fat content is a bit tough on the waistline. So we came up with a recipe that will love your hips AND satisfy your cravings, Chicken with Mushroom Gravy(more…)

Roasted Cauliflower Pumpkin Swirl Dip

Posted on 25. Sep, 2011 in Food

This vegan recipe makes 6-7 cups and can be served warm or cold. (more…)

Chicken and Wild Rice Soup

Posted on 13. Dec, 2010 in Food

Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. Make a batch and reheat throughout the week for effortless and satisfying meals.

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

Ingredients

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 (alternative: Almond milk)

1/3 cup all-purpose flour (alternative: Wheat 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.

Nutritional Information

Calories:280 (23% from fat)

Fat:7g (sat 4g,mono 1g,poly 0.5g)

Protein:24.9g

Carbohydrate:28.7g

Fiber:1.6g

Cholesterol:52mg

Iron:1.1mg

Sodium:879mg

Calcium:329mg

Suggestion: Sprinkle the delicious flax seed blend FitFlax on top of the soup. It’s a healthy flax seed blend that adds a nice nutty taste and texture to food. It’s low cal and low carb, loaded with fiber and Omega 3′s and helps with weight loss.