Wild rice chicken soup
Even if you don’t have a cold, you’ll still benefit from a bowl of chicken soup. Its anti-inflammatory properties help alleviate cold symptoms, and it also warms you up on a cold day. Typically, chicken soup has fewer calories than a main dish without being any less nutritious or filling.
Prep: 30 minutes; Cook: 45 minutes
2 cups water
1/2 cup wild rice, rinsed and drained
1/2 cup long-grain brown rice
2 14-ounce cans reduced-sodium chicken broth
4 cloves garlic, minced
4 cups chopped fresh tomatoes or two 141/2-ounce cans of diced tomatoes, undrained
2 cups chopped cooked chicken breast
1 cup finely chopped zucchini
1/4 teaspoon ground black pepper
1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed
1 tablespoon Madeira or dry sherry (optional)
1. In a large saucepan bring the water to boiling. Add uncooked wild rice and brown rice. Return to boiling; reduce heat. Cover and simmer for 40 to 45 minutes or until rice is tender and most of the liquid is absorbed. Remove from heat; set aside.
2. Meanwhile, in a 4-quart Dutch oven combine chicken broth and garlic; bring to boiling. Stir in tomatoes, cooked chicken, zucchini, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes. Stir in cooked rice, thyme, and, if desired, Madeira. Heat through. Makes six 1-cup servings.
Nutrition facts per serving: 218 calories, 3 g total fat, 40 mg cholesterol, 361 mg sodium, 29 g carbohydrates, 3 g dietary fiber, 21 g protein, 5 g sugar.