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Chicken and Wild Rice Soup

Wild rice is a whole-grain and a healthier option than white rice. This soup is hearty and perfect on a cold winter day.

Prep Time: 20 minutes

Nutritional Facts

Serving Size: about 1 cup

  • Calories 130
  • Carbohydrate 15 g
  • Protein 14 g
  • Fat 2.0 g
  • Saturated Fat 0.5 g
  • Sugar 2 g
  • Dietary Fiber 2 g
  • Cholesterol 25 mg
  • Sodium 395 mg
  • Potassium 360 mg

This Recipe Serves 9

Ingredients

2 teaspoons trans-fat free margarine
1 medium onion, diced
2 carrots, diced
2 celery stalks, diced
1 cup white mushrooms, diced
44 ounces fat-free, reduced-sodium chicken broth
1 cup water
¼ teaspoon thyme, dried
¼ teaspoon ground black pepper
¼ teaspoon salt (optional)
1 tablespoon corn starch
1 tablespoon cold water
1 cup wild rice
2 cups cooked chicken, diced

Instructions

  1. Melt the margarine in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the carrots, celery, and mushrooms, and sauté for 5 minutes.
  2. Add the chicken broth, water, thyme, black pepper, and salt.
  3. In a small cup, mix together the corn starch and 1 tablespoon cold water. Add the mixture to the soup.
  4. Bring to a boil and stir in the rice.
  5. Reduce heat, cover, and simmer for 45 minutes. Add the cooked chicken and stir well.

MAKE IT GLUTEN-FREE: You can purchase gluten-free chicken broth and verify the spices are gluten-free, and this dish can be gluten-free.

Photo: Chicken and Wild Rice Soup. PNC Photography, Photographer: Peter Papoulakos.

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