Wild Rice and Chicken Soup

  • Yield: 6 cups


4tablespoons (1/2 stick) light stick margarine
1/2cup chopped onion
1/2cup finely chopped peeled carrots
1/2cup all-purpose flour
3cups canned fat-free chicken broth
1 (6-ounce) package long-grain and wild rice
1cup chopped cooked chicken or turkey
3tablespoons sherry


  1. In a large pot, melt the margarine over medium heat and saute the onion and carrots until tender, about 5 minutes. Stir in the flour. Gradually add the broth and let the mixture come to a boil, stirring constantly.
  2. Meanwhile, prepare the rice according to package directions, omitting any oil and salt. Add the cooked rice and cooked chicken to the onions and carrots and simmer 5 minutes. Add the sherry. If the soup gets too thick, add more chicken broth or water. Boil 1 minute.

Nutritional Info *per serving

  • Calories 261
  • Fat 6g
  • Saturated Fat 1.2g
  • Cholesterol 21mg
  • Sodium 361mg