Tag Archives: wild rice

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)


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)


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)








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.