Corn and Wild Rice Soup

  • Yield: 8 servings


1 (6-ounce) package long grain and wild rice mix
2pounds frozen corn, thawed
2 (14 1/2-ounce) cans fat-free chicken broth, divided
3tablespoons all-purpose flour
1 onion, chopped
1/2cup finely diced carrots
1 1/2cups skim milk
Salt and pepper to taste


  1. Prepare wild rice according to the package directions, omitting any oil and salt; set aside.
  2. Meanwhile, combine the corn, 1 can chicken broth and flour in a food processor until the mixture is pureed or the corn is thickened and creamy; set aside.
  3. In a large pot coated with nonstick cooking spray, saute the onion and carrots cooking until the vegetables are tender, about 5 minutes. Add the corn mixture, wild rice, and the remaining can of chicken broth. Cook for 10 minutes or until very well heated. Add the milk and continue cooking until hot. Season to taste.

Nutritional Info *per serving

  • Calories 212
  • Fat 1g
  • Saturated Fat 0g
  • Cholesterol 1mg
  • Sodium 471mg
  • Carbohydrate 45g
  • Fiber 4g
  • Protein 10g