Chicken and Wild Rice Soup

½ cup butter

1 medium yellow onion, finely chopped

½ - 1 cup frozen corn

½ cup chopped celery

½ cup carrots, sliced

1 pound boneless, skinless chicken breasts, cubed

1 pound fresh mushrooms, sliced

¾ cup all-purpose flour

6 cups chicken broth

2 cups cooked wild rice

1 teaspoon salt

1 teaspoon curry powder

1 teaspoon mustard powder

1 teaspoon dried parsley

½ teaspoon black pepper

2 cups nonfat half-and-half (use normal half-and-half if you prefer, but you won't believe how delicious this is with the nonfat variety!)

Melt the butter in a large pot over medium heat. Stir in the onion, celery, corn, chicken and carrots and sauté for 5-7 minutes until vegetables are tender and chicken is cooked through. Add the mushrooms and sauté 3-4 more minutes. Then add flour and stir well. Over medium heat, gradually pour in the chicken broth, stirring constantly. Bring the soup just to a boil and then reduce heat to low and let simmer, while stirring, for 5-6 minutes, until it has thickened slightly.

Next, add the rice, salt, curry powder, mustard powder, parsley, ground black pepper . Allow all the ingredients to heat through and then pour in the half-and-half. Let the soup gently simmer for about 1 hour, stirring occasionally to prevent sticking. The soup should not boil but should simmer over low heat so that it thickens slowly.

Black Bean Soup

 shared by Jo Dee

1 T olive oil

4 large cloves garlic, roughly chopped

3/4 C diced carrots (about 2 med carrots)

3/4 C diced celery (about 2 ribs)

1 C diced onion (about 1 sm-med onion)

2 cans black beans, rinsed and drained

1 3.5oz can green chilies

2 cans low-sodium beef broth (can use chicken broth)

1 t kosher salt

1/8 tsp black pepper

1/2 t chili powder

1/4 t cumin

1/2 t dry oregano leaves

1 bay leaf

Optional Toppings: sour cream, tortilla chips, grated cheese, chopped cilantro, etc.

Place a large stock pot on the stove-top and set to medium-high heat.  When pan is warm, add olive oil.  Add carrots, celery, onion, and garlic and saute 4-5 minutes.

 

Add in the black beans, chilies, and beef broth. Stir to combine and then add the salt, pepper, chili powder, cumin, oregano, and bay leaf.

Simmer uncovered for about 20-25 minutes or until carrots are tender.

Remove from heat. Remove bay leaf from soup. 

Place soup in a blender. (You could use an immersion blender in place of this step) Place lid on blender, but remove the stopper in the lid to let heat escape. Place a paper towel over the hole to avoid splatters. 

Puree soup until completely smooth.  Optionally you could pulse until a semi-chunky soup is achieved. Squeeze in the juice from one lime and pulse to combine.

Ladle into bowls and top with desired toppings. Serve with extra lime wedges.  Makes about 8 C soup.

Southwestern Chicken Soup

shared by Kelli Battraw


Cooking spray
1 cup chopped onion
3 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1/4 cup uncooked white rice
1 teaspoon ground cumin
1 (16-ounce) can Great Northern beans, rinsed and drained
3 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup coarsely chopped fresh cilantro
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup chopped seeded tomato
3/4 cup diced peeled avocado (about 1 medium)
1 tablespoon fresh lime juice
6 lime wedges

Heat a large sauté pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic, and sauté 3 minutes. Add broth, rice, cumin, and beans; bring to a boil. Reduce heat; simmer 15 minutes. Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated.
Remove from heat, and stir in tomato, avocado, and juice. Serve with lime wedges.
Yield:  6 servings (serving size: 1 2/3 cups soups and 1 lime wedge)



CALORIES 274 (25% from fat); FAT 7.7g (sat 1.5g,mono 3.9g,poly 1.3g); IRON 2.6mg; CHOLESTEROL 60mg; CALCIUM 65mg; CARBOHYDRATE 23.1g; SODIUM 516mg; PROTEIN 28.4g; FIBER 6g