Creamy Chicken & Wild Rice
Yield: 10 (1 cup) servings
Ingredients:
- 2 cups water
- 4 cups (32 oz) less sodium fat free chicken broth
- 1 lb raw boneless skinless chicken breasts
- 1 (6 oz) box of Long Grain & Wild Rice (I used Uncle Ben’s) – not the quick cooking kind, do not prepare
- 1 cup sliced or diced carrots
- 1 cup sliced celery
- ½ cup flour
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 stick (8 tablespoons) light butter (I used Land O’Lakes)
- 2 cups fat free half and half
Directions:
- Bring the water and chicken broth to a boil in a large pot or dutch
oven. Add the chicken, rice (with seasoning packet), carrots and celery
and reduce heat to a simmer. Cover the pot and simmer for 25-30 minutes
until chicken is cooked through and easy to shred. Remove the cooked
chicken breasts to a plate and shred with two forks. Replace the lid and
continue to simmer the rest.
- Mix together the flour, salt and pepper in a bowl until combined. In
a medium saucepan, melt the butter over medium heat. Stir in flour a
spoonful at a time to make a roux. Pour the half and half in a little at
a time, stirring continuously with a whisk to allow the roux to combine
with the cream. Continue whisking and adding half and half until the
mixture is smooth and creamy.
- Add the shredded chicken and the cream mixture back into the soup
pot and stir to combine. Bring back to a simmer and simmer for 5-10
minutes to allow soup to thicken and flavors to combine.
6 smartpoints per serving
6 pointsplus per serving
212 calories, 19 g carbs, 4 g sugars, 6 g fat, 3 g saturated fat, 15 g protein, 1 g fiber