Light Chicken-Wild Rice Soup

Health score
50%
Light Chicken-Wild Rice Soup
20 min.
6
323kcal

Suggestions


Warm up your day with a delightful bowl of Light Chicken-Wild Rice Soup, a perfect blend of flavors that will leave you feeling satisfied yet light. This quick and easy recipe is not only ready in just 20 minutes, but it also serves six, making it an ideal choice for family lunches or cozy dinners. With a calorie count of only 323 per serving, you can indulge without the guilt!

The star of this dish is the tender chicken, complemented by the earthy notes of wild rice and the smoky richness of crispy bacon. The addition of fat-free milk creates a creamy texture, while the seasoning packet from the rice mix ensures every spoonful is bursting with flavor. A touch of dry sherry adds a sophisticated twist, making this soup feel like a gourmet meal.

Whether you're looking for a comforting main course or a hearty lunch option, this soup is versatile enough to fit any occasion. Plus, it’s a fantastic way to sneak in some protein and whole grains into your diet. So gather your ingredients, and let’s get cooking! Your taste buds will thank you for this deliciously light yet satisfying dish.

Ingredients

  • slices bacon 
  •  chicken breast halves boneless skinless cut into 3/4-inch pieces
  • 6.2 oz suya seasoning mix long-grain wild with seasoning packet)
  • 28 oz fat-skimmed beef broth fat-free 33% with less sodium canned
  • cups skim milk fat-free (skim)
  • 0.8 cup flour all-purpose
  • 1.5 teaspoons pimientos diced
  • tablespoon sherry dry

Equipment

  • paper towels
  • sauce pan
  • dutch oven

Directions

  1. Cook bacon until crisp.
  2. Drain on paper towel; crumble and set aside.
  3. In nonstick Dutch oven or 4-quart saucepan, mix chicken, rice with contents of seasoning packet and broth.
  4. Heat to boiling. Reduce heat to low; cover and simmer 5 to 10 minutes or until rice is tender.
  5. In small jar with tight-fitting lid, shake 1 cup of the milk and the flour until well blended.
  6. 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.

Nutrition Facts

Calories323kcal
Protein28.6%
Fat23.84%
Carbs47.56%

Properties

Glycemic Index
28.88
Glycemic Load
11.7
Inflammation Score
-8
Nutrition Score
35.996086784031%

Flavonoids

Catechin
0.02mg
Epicatechin
0.01mg
Hesperetin
0.01mg
Naringenin
0.01mg

Nutrients percent of daily need

Calories:323.3kcal
16.17%
Fat:9.05g
13.93%
Saturated Fat:2.83g
17.69%
Carbohydrates:40.62g
13.54%
Net Carbohydrates:27.72g
10.08%
Sugar:9.75g
10.84%
Cholesterol:50.74mg
16.91%
Sodium:778.67mg
33.86%
Alcohol:0.26g
100%
Alcohol %:0.08%
100%
Protein:24.43g
48.86%
Vitamin K:182.42µg
173.73%
Manganese:1.6mg
80.1%
Calcium:694.94mg
69.49%
Iron:11.99mg
66.62%
Fiber:12.9g
51.6%
Vitamin B3:9.71mg
48.54%
Selenium:33.83µg
48.32%
Vitamin B6:0.89mg
44.64%
Phosphorus:390.03mg
39%
Vitamin E:5.54mg
36.93%
Vitamin B2:0.54mg
31.96%
Magnesium:120.24mg
30.06%
Potassium:940.56mg
26.87%
Folate:104.98µg
26.25%
Vitamin B1:0.35mg
23.48%
Vitamin B12:1.4µg
23.3%
Vitamin B5:1.97mg
19.68%
Vitamin A:887.06IU
17.74%
Zinc:2.17mg
14.44%
Copper:0.26mg
12.93%
Vitamin D:1.91µg
12.75%
Vitamin C:2.65mg
3.21%