Saturday, February 16, 2013

Brocolli wild rice soup

5 cups water
1 package (7 ounces) long grain and wild rice mix 
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted 
1-1/2 cups fat-free milk 
1 package (8 ounces) fat-free cream cheese, cubed 
1/4 teaspoon salt 
3 cups frozen chopped broccoli 
1 large carrot, shredded 
1/4 cup sliced almonds, toasted optional

1.In a large saucepan, combine the water and rice mix with contents of seasoning packet; bring to a boil. Reduce heat; cover and simmer for 20 minutes.  
2.Add the soup, milk, cream cheese and salt; stir until cheese is melted. Add broccoli and carrot; cook over medium-low heat for 5-6 minutes or until vegetables and rice are tender. Sprinkle with almonds. 
Yield: 6 servings. 

Nutritional Analysis: One serving (1-1/2 cups) equals 232 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 927 mg sodium, 35 g carbohydrate, 3 g fiber, 14 g protein.

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