Low Fat Diva Blog

Low Fat Lifestyle Recipes & Lowfat Cooking Tips

Creamy Chicken And Wild Rice Soup January 14, 2013

Our weather here in the Mitten has been quite weird of late.  For the past few days it was in the 40’s and during the weekend for a brief time it was up to 52 degrees, which is very uncharacteristic of Mitten weather.  There has been no record snowfall this year, as a matter of fact we have been lacking snow fall for most of the winter so far (boy I hope I didn’t just jinx us).  Well, the cold weather has returned and I thought it was a great time to share my chicken and wild rice soup recipe with you.  You can make this with white rice but it really needs the heartiness of the wild rice as well as the nutty flavor.  Pared along with a good rustic bread or in a bread bowl, this soup will warm you up and fill you up.    Enjoy!!!  For comments/questions email ramona@lowfatdivablog.com

Creamy Chicken And Wild Rice Soup

1 1/3 cups wild rice

3 pounds of boneless, skinless chicken breasts

7 cups water

1 cup chopped celery

1 cup chopped onion

2 tablespoons olive oil

2 tablespoons chicken bouillon granules (or bouillon paste)

1 cup fresh mushrooms, sliced

3/4 cup flour

1/2 cup Blue Bonnet Lite margarine

4 cups no fat half & half

2/3 cup dry white wine

Cook the wild rice according to package directions, but remove from heat about 15 minutes before it’s done. Drain the excess liquid, and set aside.

In a stock pot over high heat, combine the chicken and the water. Bring to a boil, and then reduce heat to low. Simmer for 40 minutes, or until chicken is cooked and tender. Remove chicken from the pot, and allow it to cool. Strain the broth from the pot, and reserve for later. When chicken is cool, cut into bite size pieces, and reserve.

In the same stock pot over medium heat, saute the celery and onion in the oil for 5 minutes. Add the mushrooms, and cover. Cook for 5 to 10 minutes, stirring occasionally, until everything is tender. Return the broth to the stock pot, and add the partially cooked wild rice. Stir in the bouillon,  simmer uncovered for 15 minutes.

Meanwhile, melt margarine in a medium saucepan over medium heat. Stir in the flour until smooth. Whisk in the milk, and continue cooking until mixture is bubbly and thick ( this is called a roux) . Add some of the broth mixture to the milk mixture, continuing to stir, then stir all of the milk mixture into the broth mixture (a roux makes you soup a thicker consistency).

Mix in the reserved chicken meat and the white wine. Allow this to heat through for about 15 minutes.

chicken & wild rice

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