Wild Rice Soup with Chicken
Calories 292 (20% from fat)
Fat 6.5 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 38 mg.
Sodium 1086 mg.
Carb. 37 gram
Fiber 3 gram
Sugar 7 gram
Sugar Alcohol 0 gram
Protein 19 gram
Ingredients
1 cup uncooked wild rice
4 cups water
1 Tbsp. vegetable oil
2 cups onion, chopped
1 cup celery, chopped
1 cup carrots, chopped
1/3 cup lower fat butter
(We used I can't believe it's not Butter! The Light One.)
1/2 cup whole wheat flour
3 cups reduced sodium chicken broth
2 cups fat free half and half cream
1/2 tsp. dried rosemary, crushed
1/2 tsp. curry powder
1/2 tsp. ground mustard
3 tsp. garlic salt
2 cups (12 oz.) rotisserie chicken WITHOUT skin
(We picked up a rotisserie chicken at the local supermarket.)
Every year I get wild rice from my family in Minnesota for the holidays. I love it, but the family recipe is a high fat and high-calorie indulgence. After some experimentation, I put together this tasty alternative that's great over toast or as a standalone soup.
This recipe is higher in sodium. If you're on a low-sodium diet, you can change the garlic salt to 1 teaspoon of garlic powder and reduce the sodium to 352 grams per serving.
1. In a medium saucepan, combine the rice, water and oil; bring to a boil. Once it's boiling, reduce heat, cover and simmer for 30 minutes.
2. Cut up the onion, celery and carrots.
3. Heat a large non-stick pot or frying pan over medium-high heat. Add the butter and melt it, then cook the vegetables for about 7 minutes, until they're almost tender.
4. Stir in the flour until blended; cook and stir for another 2 minutes.
5. A. If you want more of a SOUP, do this.
Slowly stir in the broth and UNDRAINED rice. (Rice with the water.) Bring everything to a boil, cooking and stirring until slightly thickened, about 2 minutes.
Reduce heat and stir in the half-and-half, rosemary, curry, mustard powder and garlic salt.
B. If you want more of a CREAMY topping for biscuits or bread, do this.
Slowly stir in the broth and DRAINED rice. (Rice withOUT the water.) Bring everything to a boil, cooking and stirring until slightly thickened, about 2 minutes.
Reduce heat and stir in the half-and-half, rosemary, curry, mustard powder and garlic salt.
6. Stir in the rotisserie chicken and simmer, uncovered, until rice is tender, about 20 more minutes.
Yield: 8 Servings of About 1 Cup Each
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 3 minutes. Keep the container open a little to allow steam to escape.
