Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Chicken Wild Rice Soup Recipe

Looking for an easy chicken wild rice soup recipe? Learn how to make chicken wild rice soup using healthy ingredients.


Submitted by kellyjess

Makes 8 servings



i reduced the wild rice and put in more veggies, took out potatoes, the tofu is actually 8 oz light cheese

Recipe Ingredients for chicken wild rice soup

1/2 cup uncooked quick-cooking wild rice
1 cup chopped onion
1 cup chopped carrot
1 cup peas
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
3 cups fat free milk
1/4 cup flour
25 ounce tofu
8 oz boneless skinless chicken breasts
1/2 teaspoon freshly ground black pepper

Recipe Directions for chicken wild rice soup

  1. Cook rice according to package directions, omitting salt and fat.

  2. 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.

  3. 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 desired.

Categories

Soup

Nutrition Facts
Serving Size 359.9g
Amount Per Serving
Calories
226
Calories from Fat
55
% Daily Value*
Total Fat
6.1g
9%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
27mg
9%
Sodium
254mg
11%
Potassium
504mg
14%
Total Carbohydrates
22.1g
7%
Dietary Fiber
3.1g
12%
Sugars
7.8g
Protein
22.1g
Vitamin A 53% Vitamin C 16%
Calcium 31% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement