Ingredients:
1 cup uncooked wild rice
cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 1/2 cup cubed peeled baking potato
3 cups 2% reduced-fat milk
1/3 cup flour
10 oz light processed cheese, cubed (such as Velveeta Light)
2 cups chopped roasted skinless, boneless chicken brests (about 2 breasts)
1/2 tsp freshly ground black pepper
1/4 tsp salt
1/4 cup chopped fresh parsley
Directions:
1. Cook rice according to package directions, omitting fat and salt.
2. Heat a large Dutch oven over medium-high heat.
Coat pan with cooking spray.
Add onion and garlic; saute 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.
Yield: 8 serving (serving size: 1 1/4 cup)
Nutritional Information:
Calories 280; Fat 7g; Protein 24.9g; Carb: 28.7g; Chol 52mg; Iron 1.1mg; Sodium 879mg; Calc 329mg