Light Chicken-Wild Rice Soup

  • Prep 20 min
  • Total 20 min
  • Servings 6

Ingredients

  • 4 slices bacon
  • 3 boneless skinless chicken breast halves, cut into 3/4-inch pieces
  • 1 box (6.2 oz) quick-cooking long-grain and wild rice mix (with seasoning packet)
  • 2 cans (14 oz each) fat-free chicken broth with 33% less sodium
  • 4 cups fat-free (skim) milk
  • 3/4 cup all-purpose flour
  • 1 1/2 teaspoons diced pimientos
  • 1 tablespoon dry sherry, if desired

Steps

  • 1
    Cook bacon until crisp. Drain on paper towel; crumble and set aside.
  • 2
    In nonstick Dutch oven or 4-quart saucepan, mix chicken, rice with contents of seasoning packet and broth. Heat to boiling. Reduce heat to low; cover and simmer 5 to 10 minutes or until rice is tender.
  • 3
    In small jar with tight-fitting lid, shake 1 cup of the milk and the flour until well blended.
  • 4
    Add flour mixture, remaining 3 cups milk, the bacon, pimientos and sherry to rice mixture; cook over medium heat, stirring constantly, until soup is bubbly and thickened and chicken is no longer pink in center. If desired, season to taste with salt and pepper.

  • To save about 28 grams of fat, 260 calories and 910 mg. of sodium •Reduce the amount of bacon •Omit the margarine •Replace half-and-half with skim milk; use flour as a thickener

Nutrition Facts

Serving Size: 1 1/2 Cups
Calories
260
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
2g
10%
Cholesterol
45mg
15%
Sodium
580mg
24%
Total Carbohydrate
28g
9%
Dietary Fiber
0g
0%
Sugars
8g
Protein
26g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
2%
2%
Calcium
20%
20%
Iron
10%
10%
Exchanges:
1 1/2 Starch; 1/2 Skim Milk; 2 1/2 Very Lean Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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