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Plus+ 7 Per Serving
1 cup uncooked quick-cooking wild rice
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 1/2 cups cubed peeled baking potato
3 cups 2% reduced-fat milk
1/3 cup all-purpose flour
10 ounce light processed cheese,
cubed (such as Velveeta Light)
2 cups chopped roasted skinless,
boneless chicken breasts (about 2 breasts)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup chopped fresh parsley (optional)
Cook rice according to package directions, omitting salt and fat.
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion
and garlic; sauté 3 minutes. Add broth and potato; bring to a boil over medium-high heat.
Cover, reduce heat, and simmer 5 minutes or until potato is tender.
Combine milk and flour, stirring well with a whisk. Add the milk mixture to potato mixture;
cook 5 minutes or until slightly thick, stirring constantly. Remove from heat; add cheese,
stirring until cheese melts. Stir in rice, chicken, pepper, and salt. Garnish with parsley, if
Makes 8 Servings (1 1/4 Cup Servings)
Nutritional Info Per Serving: 280 calories; 7 g fat; 52 mg cholesterol; 28.7 g carbs; 24.9 g
1.6 g fiber; 879 mg sodium
Chicken And Wild Rice Soup