Low Fat Cream of Chicken and Wild Rice Soup
Warm up with a comforting bowl of Low Fat Cream of Chicken and Wild Rice Soup, a healthier take on the classic hearty dish. This recipe combines tender bites of chicken, a nutty wild rice blend, and a medley of aromatic veggies like carrots, celery, and onion, all simmered together in a rich yet guilt-free broth thickened with low-fat milk and cornstarch. Infused with the earthy flavors of thyme and a hint of garlic, this satisfying soup is perfect for a wholesome lunch or dinner. Ready in just over an hour and brimming with protein and fiber, it's a cozy, low-fat meal that's ideal for those seeking comfort food with a lighter footprint. Garnish with fresh parsley for a pop of color and freshness!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 pound boneless, skinless chicken breasts (cut into bite-sized pieces)
- 1 cup wild rice blend
- 6 cups low-sodium chicken broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 2 cups low-fat milk
- 2 tablespoons cornstarch
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery to the pot, cooking for about 5-7 minutes, until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the chicken pieces to the pot and cook for 3-5 minutes, stirring occasionally, until lightly browned.
Stir in the wild rice blend, chicken broth, bay leaf, and dried thyme.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer for 35-40 minutes, or until the wild rice is tender.
In a small bowl, whisk together the low-fat milk and cornstarch until smooth. Slowly stir this mixture into the soup.
Continue to cook the soup over medium-low heat for 5-7 minutes, stirring often, until it thickens slightly.
Season the soup with salt and black pepper to taste.
Remove the bay leaf and serve the soup hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 443 mg | 19% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 6.3 g | ||
| Protein | 29.7 g | 59% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 154 mg | 12% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 501 mg | 11% | |
*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.
