Name: Chicken and wild rice soup
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Yield: 1 serving
Ingredients: 1/4 cup wild rice; 3.5 oz roasted chicken meat, shredded; 1 tsp butter; 1/4 medium yellow onion, diced; 1/2 medium carrot, diced; 1 stalk celery, diced; 1 clove garlic, minced; 2 tsp all-purpose flour; 1 1/4 cups reduced-sodium chicken broth; 3 tbsp plain nonfat Greek yogurt; 1/4 tsp salt; 1/2 tsp black pepper; 1 tsp dried thyme

Nutrition

Per serving

474 calories

Protein: 44g; 38% of calories
Carbs: 45g; 39% of calories
Fat: 12g; 23% of calories

Instructions

Prep 15 min · Cook 55 min

Combine the wild rice and chicken broth in a small pot. Bring to a boil over high heat, then reduce to low, cover, and simmer for 45 to 50 minutes until the rice is tender and some grains have burst.
While the rice simmers, melt the butter in a skillet over medium heat. Add the onion, carrot, and celery. Cook for 8 minutes until softened. Stir in the garlic and flour, and cook for 1 minute more to toast the flour.
Transfer the vegetable mixture to the pot with the cooked rice and broth. Stir in the shredded chicken, salt, black pepper, and dried thyme. Simmer for 5 minutes until the chicken is heated through. Done when 165°F and the chicken is hot throughout.
Remove the pot from the heat. Stir in the Greek yogurt until fully incorporated and the soup is creamy. Serve immediately.

Nutrition

Ingredients

Instructions

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