143.0…Chicken and Wild Rice Soup

Soup is something I love but don't nearly eat it or make it enough. It's filling and comforting and perfect for a cold winter night. Last night I made Chicken and Wild Rice Soup from Cooking Light magazine. It was heavenly.

Chicken and Wild Rice Soup (Serves 6-8)

Recipe from Cooking Light, September 2004

 

Ingredients:

• 1 cup uncooked quick-cooking wild rice
• Cooking spray
• 1 cup chopped onion 
• 2 garlic cloves, minced
• 3 cups fat-free, less-sodium chicken broth
• 1 1/2 cups cubed peeled baking potato 
• 3 cups 2% reduced-fat milk 
• 1/3 cup all-purpose flour
• 10 ounce light processed cheese, cubed (such as Velveeta Light)
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts) 
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt 
• 1/4 cup chopped fresh parsley (optional)

Directions:

1. Cook rice according to package directions, omitting salt and fat.
2. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Add broth and potato; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.
3. Combine milk and flour, stirring well with a whisk. Add the milk mixture to potato mixture; cook 5 minutes or until slightly thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts. Stir in rice, chicken, pepper, and salt. Garnish with parsley, if desired.

Printable Recipe

Breakfast this morning was scrambled egg beaters with zucchini, green onions, turkey and salsa.

This breakfast really does keep me full for hours.

I dropped the kids off at school then hit the gym for 30 minutes HIIT (High Intensity Interval Training) on the treadmill and 30 minutes of weights. By the time I was done on the treadmill, my lungs were burning. Sign of a tough workout, right?

I went to an appointment, ran some errands then stopped at Urban Plates for lunch. I'm trying to watch my calorie intake so I looked up their nutritional information online. Ugh….sometimes ignorance is bliss. But not in weight loss I guess. The salad I normally get, Grilled Wild Ono Nicoise, has 830 calories! And that's without the bread! I opted for the salad with the lowest calories: Grilled Urban Steak (lettuce blend, grilled urban steak, jicama, mint, coconut roasted cashews, mild jalapeño lime dressing).

This salad has 650 calories without the bread. Not the best but a much better choice! I enjoyed it but not as much as my Wild Ono. 

I picked up Krispy Kreme doughnuts for my daughter's class birthday (which I did not eat). I'm not at Starbucks sipping green tea until it's time to pick them up. Enjoy your evening!

Do you look at nutritional information for restaurants before you go?

Technorati Tags: Egg Beaters, Everyday, Chicken and Wild Rice Soup, Urban Plates