Chicken and Wild Rice Soup

Becky Luigart-Stayner; Cindy Barr


  • 1 cup uncooked quick-cooking wild rice
  • Cooking spray 
  • 1 cup chopped onion 
  • 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)


  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.