Ingredients Jump to Instructions ↓

  1. 1/2 cup 80g / 2.8oz Wild rice

  2. 4 1/2 cups 1066ml Nonfat chicken broth - divided

  3. 2 tablespoons 30ml Butter

  4. 1/2 cup 31g / 1.1oz Chopped onion

  5. 2 Broccoli - (abt 1/2 lb)

  6. 2 cups 474ml Nonfat half-and-half

  7. 6 tablespoons 90ml Flour

  8. 1 tablespoon 15ml Lemon juice

  9. 1 tablespoon 15ml Minced fresh sage Salt - to taste

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Combine the wild rice and 2 cups of the chicken broth in a large saucepan. Bring to a boil. Cover and boil gently 30 minutes. Turn off the heat and let stand on the burner, covered, for 30 minutes. Heat the butter in a 3-quart saucepan over low heat until melted. Add the onion and cook until tender, but not browned, about 5 minutes. Trim the dried ends from the broccoli stems. Chop the broccoli and stems into 1/2-inch pieces. Add them to the pan with the onion along with 2 cups of chicken broth. Bring to a boil. Reduce the heat, cover and simmer until the broccoli is tender, about 5 minutes. Stir in the half-and-half. Bring to a simmer. Blend together the flour and the remaining 1/2 cup of chicken broth until smooth, then whisk into the hot soup. Bring the soup to a boil, stirring constantly, and continue boiling until it thickens, about 1 minute. Drain the cooked rice and stir into the soup along with the lemon juice and minced sage. Add salt to taste. This recipe yields 6 servings. Each serving: 183 calories; 1,575 mg sodium; 10 mg cholesterol; 4 grams fat; 2 grams saturated fat; 24 grams carbohydrates; 13 grams protein; 1.89 grams fiber.


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