Friday, July 27, 2007

Broccoli Wild Rice Soup

Prep: 5 minutes
Cook: 30 minutes
Yield: 6 servings

5 cups water
1 package (6 ounces) long grain and wild rice mix
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
1-1/2 cups fat-free milk
1 package (8 ounces) fat-free cream cheese, cubed
1/4 teaspoon salt
1 package (10 ounces) frozen chopped broccoli, thawed
1 large carrot, shredded
1/4 cup sliced almonds, toasted

In a large saucepan, combine the water and rice mix with contents of seasoning packet; bring to a boil. Reduce heat; cover and simmer for 20 minutes. Add the soup, milk, cream cheese and salt; stir until cheese is melted. Add broccoli and carrot; cook over medium-low heat for 5-6 minutes or until vegetables and rice are tender. Sprinkle with almonds.

Tips and Tricks
1 large carrot is roughly equal to 6 baby carrots. I have also finely chopped the carrot in my Pampered Chef food chopper instead of shredding them to save time (and my fingers). I omit the almonds. This soup freezes well. Make sure not to turn the heat up too high, or the milk will burn.
Make It Healthier
Omit salt. Use half the seasoning packet from rice mix.
How Kids Can Help
Measure ingredients. Older kids can stir the soup.
Suggested Sides
french bread

Nutrition Facts
One serving (1-1/2 cups) equals 232 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 927 mg sodium, 35 g carbohydrate, 3 g fiber, 14 g protein
Diabetic Exchanges
1-1/2 starch, 1 lean meat, 1 vegetable, 1/2 fat-free milk

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