Chicken and Wild Rice Soup Recipe

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	331.49 Kcal (1388 kJ)
Calories from fat	128.43 Kcal
		% Daily Value*
Total Fat	14.27g	22%
Cholesterol	67.64mg	23%
Sodium	749.64mg	31%
Potassium	355mg	8%
Total Carbs	25.52g	9%
Sugars	5.96g	24%
Dietary Fiber	1.96g	8%
Protein	24.82g	50%
Vitamin C	4.8mg	8%
Iron	0.7mg	4%
Calcium	379.8mg	38%

Amount Per 100 g
Calories	96.46 Kcal (404 kJ)
Calories from fat	37.37 Kcal
		% Daily Value*
Total Fat	4.15g	22%
Cholesterol	19.68mg	23%
Sodium	218.15mg	31%
Potassium	103.31mg	8%
Total Carbs	7.43g	9%
Sugars	1.73g	24%
Dietary Fiber	0.57g	8%
Protein	7.22g	50%
Vitamin C	1.4mg	8%
Iron	0.2mg	4%
Calcium	110.5mg	38%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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