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Chicken soup with wild rice

This recipe comes from dietitian Jennifer Motl, who adapted it from one in the cookbook “Fix-It and Forget-It Lightly,” which features low-fat meals, by Phyllis Pellman Good. Motl said the soup is  ”deliciously savory and can be made in slow-cooker or on stovetop. The toasted almonds on top add a special flavor. With protein, a whole grain and veggies, this soup can be a meal in itself. Or pair a cup of hot soup with a sandwich and a pear for a satisfying meal.”

Serves 6.

Ingredients:

  • 6 boneless, skinless chicken thighs, chopped into bite-size pieces
  • ½ cup wild rice
  • 6 cups low-sodium chicken stock
  • 1 bay leaf
  • 1 onion, chopped
  • 2 ribs celery, chopped
  • ½ pound winter squash or carrots, peeled and chopped into ½-inch pieces
  • ½ cup sliced almonds

Directions:

  • If using slow-cooker, place chicken in bottom. Add all other ingredients except almonds. Cover and cook on low heat for 6 to 8 hours. Then see instructions below on toasting almonds.
  • If cooking on stove top, add all ingredients except almonds to stock pot. Cover, bring to boil. Reduce heat and simmer 45 minutes or until rice is tender.
  • Meanwhile, toast the almonds: Heat a frying pan over medium-low heat for 1 minute. Add almonds, shaking pan every 30 seconds to prevent burning. After 3 to 5 minutes, when almonds are fragrant, transfer them to a small bowl.
  • Serve soup hot and topped with a teaspoon of toasted almonds.

Permalink: http://news.fredericksburg.com/healthylifeva/2012/12/10/chicken-soup-with-wild-rice/

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