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Receta Cream Of Chicken And Wild Rice Soup

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Raciónes: 10

Ingredientes

Cost per serving $0.70 view details
  • 1/2 c. wild rice
  • 1 Tbsp. low-sodium soy sauce
  • 1 1/2 c. water
  • 3 lrg garlic cloves chopped
  • 1 med onion minced
  • 1/4 c. low-sodium defatted chicken broth
  • 2 x carrots finely diced
  • 6 stalk fresh asparagus finely minced
  • 1/2 c. all-purpose flour
  • 5 c. low-sodium defatted chicken broth
  • 1/2 tsp dry thyme
  • 1 x bay leaf chopped parsley pepper to taste
  • 1 c. minced cooked chicken breast
  • 4 c. nonfat lowfat milk

Direcciones

  1. Cook the wild rice with the soy sauce and water in a covered pot.
  2. Saute/fry the garlic and onion in 1/4 c. chicken broth in a large saucepan till tender.
  3. Add in the carrots and asparagus and cook till tender.
  4. Fold in the flour and cook over low heat for approximately 10 min, stirring frequently.
  5. Pour in the chicken broth, using wire whisk to blend till smooth. Add in the seasonings and chicken. Reduce heat. Slowly add in the lowfat milk. Simmer for 20 min.
  6. Mix in the prepared rice and serve.
  7. Yield: 10 c.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 194g
Recipe makes 10 servings
Calories 129  
Calories from Fat 18 14%
Total Fat 2.06g 3%
Saturated Fat 0.6g 2%
Trans Fat 0.02g  
Cholesterol 14mg 5%
Sodium 153mg 6%
Potassium 301mg 9%
Total Carbs 18.24g 5%
Dietary Fiber 1.4g 5%
Sugars 6.26g 4%
Protein 9.53g 15%
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