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Categories: Healthy eating, Main courses, Soups

Creamy broccoli and wild rice soup

Creamy broccoli and wild rice soup
Los Angeles Times

I enjoy the flavor of creamed soups but shy away from them because I know that they mean lots of fat and butter. But Creamy Broccoli and Wild Rice soup is a good first course for a holiday menu when ... Read more

Active work time: 15 minutes | Total preparation time: 1 hour, 25 minutes | Serves 6
  • 1/2 cup wild rice
  • 4 1/2 cups nonfat chicken broth, divided
  • 2 tablespoons butter
  • 1/2 cup chopped onion
  • 2 heads broccoli (about 1/2 pound)
  • 2 cups nonfat half-and-half
  • 6 tablespoons flour
  • 1 tablespoon lemon juice
  • 1 tablespoon minced fresh sage
  • Salt

Step 1Combine 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.

Step 2Heat 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.

Step 3Trim 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.

Step 4Stir 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.

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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