• Serves
    8
  • 245
    Calories

Dietician's Tip: A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.

Ingredients

  • 1 teaspoon olive oil
  • 4 cups finely chopped onion
  • 2 cups finely chopped carrots
  • 2 cups finely chopped celery
  • 6 cups low-sodium chicken stock
  • 2 1/4 cups water
  • 1 cup uncooked wild rice
  • 2 tablespoons chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 1 bay leaf
  • 1/2 teaspoon ground black pepper
  • 8 ounces shredded cooked chicken breast
  • 2 cups skim milk
  • 1/4 cup half-and-half
  • 1/4 cup cornstarch

Directions

Heat a large sauce pot to medium-high heat. Add the oil. Once the oil is heated, add the onions, carrots and celery. Cook for about 5 minutes until vegetables are tender. Add the chicken stock, 2 cups water, wild rice, thyme, rosemary, bay leaf and pepper to the pot. Bring to a low boil and cook for about 45 minutes. Stir in chicken, milk and half-and-half and cook for 5 minutes. In a small bowl, combine the cornstarch and 1/4 cup water. When the soup begins to boil, slowly whisk in the cornstarch slurry and cook for a few minutes to thicken. Remove soup from heat, and remove the bay leaf before serving.

Nutritional analysis per serving

Serving size: 1 cup

  • Calories 245
  • Cholesterol 47 mg
  • Monounsaturated fat 1 g
  • Saturated fat 1 g
  • Sodium 391 mg
  • Total carbohydrate 33 g
  • Dietary fiber 4 g
  • Protein 19 g
  • Serving size 1 cup
  • Total fat 4 g
  • Grains and grain products 1
  • Meats, poultry and fish 1
  • Vegetables 2
  • Carbohydrates 1
  • Protein and dairy 1/2
  • Vegetables 2
  • Meat and meat substitutes 1
  • Nonstarchy vegetables 1
  • Starches 1
Last Updated: 04-19-2016
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