Creamy Chicken and Wild Rice Soup

Creamy Chicken and Wild Rice Soup

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From: Diabetic Living Magazine

Perfect for dinner on a cold evening, this slow-cooker chicken soup is chock full of mushrooms, leeks, celery and wild rice. It gets its creaminess from a blend of low-fat milk and silken-style tofu.

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons olive oil
  • 1½ pounds skinless, boneless chicken thighs
  • 2 (8 ounce) packages sliced fresh button mushrooms
  • 1 (32 ounce) carton reduced-sodium chicken broth
  • 2 cups water
  • 1½ cups thinly sliced leeks
  • 1½ cups ½-inch slices celery
  • ¾ cup uncooked wild rice, rinsed and drained
  • ¾ teaspoon salt
  • 1 (12 ounce) package soft, silken-style tofu
  • 1 cup low-fat milk (1%)
  • ¼ cup all-purpose flour
  • 1 tablespoon fresh thyme leaves

Preparation

  • Prep

  • Ready In

  1. In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once.
  2. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks.
  3. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 271 calories; 9 g fat(2 g sat); 2 g fiber; 22 g carbohydrates; 26 g protein; 61 mcg folate; 81 mg cholesterol; 5 g sugars; 461 IU vitamin A; 5 mg vitamin C; 92 mg calcium; 3 mg iron; 601 mg sodium; 755 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 1 starch, 1 vegetable, ½ fat

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