Saturday, December 1, 2007

Creamy Chicken Soup With Wild Rice

Prep: 15 minutes
Cook: 60 minutes
Yield: 8 servings

2/3 cup uncooked wild rice
2/3 cup chopped onion
2/3 cup chopped carrot
2 tablespoons butter
6 cups reduced-sodium chicken broth
2 medium potatoes, peeled and cubed
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup chopped fresh broccoli
3 cups cubed cooked chicken breast
1/2 cup all-purpose flour
1 cup fat-free half-and-half

Cook rice according to package directions. Meanwhile, in a large saucepan coated with cooking spray, cook onion and carrot in butter for 2 minutes. Stir in the broth, potatoes, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Add broccoli; cook 3-7 minutes longer or until potatoes are tender.

Drain rice if necessary; fluff with a fork. Stir chicken and rice into potato mixture; heat through. In a small bowl, combine flour and half-and-half until smooth. Gradually stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened.

Tips and Tricks
I didn't have wild rice, so I used a boxed long grain and wild rice mix and added it to the soup. I also used frozen broccoli.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Use food chopper to chop veggies.

Nutrition Facts
1-1/4 cups equals 251 calories, 5 g fat (2 g saturated fat), 48 mg cholesterol, 707 mg sodium, 29 g carbohydrate, 2 g fiber, 22 g protein
Diabetic Exchanges
2 starch, 2 very lean meat, 1/2 fat

1 comment:

Melissa said...

This looks yummy - perfect for a cold Winter night.