Creamy Broccoli And Wild Rice Soup

Recipe Ingredients

1/2 cup	80g / 2.8oz	Wild rice
4 1/2 cups	1066ml	Nonfat chicken broth - divided
2 tablespoons	30ml	Butter
1/2 cup	31g / 1.1oz	Chopped onion
2		Broccoli - (abt 1/2 lb)
2 cups	474ml	Nonfat half-and-half
6 tablespoons	90ml	Flour
1 tablespoon	15ml	Lemon juice
1 tablespoon	15ml	Minced fresh sage
		Salt - to taste

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.

Source:
The Los Angeles Times, 12-12-2001

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