Low Fat Chicken Wild Rice Soup
Warm, hearty, and guilt-free, this Low Fat Chicken Wild Rice Soup is the perfect comfort food without compromising on nutrition. Packed with tender shredded chicken, nutty wild rice, and a medley of fresh vegetables like carrots, celery, and onions, this lightened-up classic is brimming with wholesome goodness. Infused with the earthy flavors of fresh thyme, garlic, and a hint of bay leaf, every spoonful is rich with savory depth. The use of low-sodium chicken broth and olive oil keeps this recipe heart-healthy, while a sprinkle of fresh parsley adds a bright, herby finish. Ready in just over an hour and perfect for meal prep, this low-fat soup is ideal for cozy family dinners or a nutritious lunch option. Bursting with protein and fiber, it’s comfort food you can feel good about!
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Recipe Information
Ingredients
- 1 pound skinless, boneless chicken breasts
- 6 cups low-sodium chicken broth
- 1 cup wild rice
- 2 medium, peeled and diced carrots
- 2 diced celery stalks
- 1 medium, diced onion
- 3 cloves, minced garlic
- 1 teaspoon, chopped fresh thyme
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon salt
- 1 bay leaf
- 2 tablespoons chopped fresh parsley
- 1 tablespoon olive oil
Instructions
In a large pot, heat olive oil over medium heat.
Add diced onions, carrots, and celery, and sauté for 5-7 minutes until the onions are translucent and the vegetables are slightly tender.
Stir in the minced garlic, fresh thyme, and black pepper, and cook for an additional 1-2 minutes until fragrant.
Add the chicken breasts to the pot and pour in the chicken broth.
Stir in the wild rice, bay leaf, and salt.
Bring the mixture to a boil, then reduce the heat to low and cover the pot.
Simmer the soup for 45 minutes, or until the wild rice is cooked and tender.
Remove the chicken breasts from the pot, and shred them using two forks.
Return the shredded chicken to the pot and stir well to combine.
Taste and adjust the seasoning with more salt and pepper, if needed.
Discard the bay leaf.
Stir in the chopped fresh parsley just before serving.
Ladle the soup into bowls and enjoy hot.
Nutrition Facts
Calories |
1755 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.3 g | 48% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2440 mg | 106% | |
| Total Carbohydrate | 177.5 g | 65% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 28.3 g | ||
| Protein | 183.7 g | 367% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 386 mg | 30% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 3770 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
