New year means time to tone down the heavy eating
AP Photo | Matthew Mead
After all that heavy holiday eating, it's good to tone it down a bit for the new year.
Whether you resolve to make a commitment to better eating or just want a palate cleanser from all the roasts and dips, this light and creamy soup will do the trick. Creamy in texture without being cream-based, this soup satisfies with vegetables, wild rice and rosemary.
We've opted for quick and lean protein in the form of chicken breast, but shrimp would be another easy, tasty option.
CREAMY ROSEMARY WILD RICE SOUP
Start to finish: 1 hour 15 minutes
1 tablespoon olive oil
8 ounces boneless, skinless chicken breast, cubed
1 medium yellow onion, diced
2 cloves garlic, minced
2 stalks celery, diced
1 large carrot, peeled and diced
1 large parsnip, peeled and diced
3 tablespoons minced fresh rosemary
1 quart (4 cups) low-sodium chicken broth
1/2 cup wild rice
2 tablespoons instant flour (such as Wondra)
2 cups fat-free half-and-half
Salt and ground black pepper, to taste
In a large saucepan over medium-high, heat the olive oil. Add the cubed chicken breast and sear until browned, 4 to 5 minutes. The meat does not need to be cooked through.
Add the onion, garlic, celery, carrot and parsnip, then cook until browned, about another 3 to 4 minutes. Add the rosemary, chicken broth and wild rice. Bring to a simmer and cover. Cook for 45 minutes, or until the rice is tender.
Add the instant flour and cook, stirring constantly, for 3 minutes, or until thickened. Add the half-and-half and heat, but do not boil (the half-and-half will separate). Season with salt and pepper.
Nutrition information per serving (values are rounded to the nearest whole number): 210 calories; 40 calories from fat (18 percent of total calories); 4 g fat (1 g saturated; 0 g trans fats); 25 mg cholesterol; 27 g carbohydrate; 15 g protein; 3 g fiber; 220 mg sodium.