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Chicken and Brown Rice Soup

Story Created: Dec 10, 2010 at 3:15 PM CDT

Story Updated: Jan 12, 2011 at 4:14 PM CDT

By Scott Koeneman / Fight theFatFoodie.com

I absolutely love my

. I have a Lodge 12-inch skillet as well. If properly cared for, they can be as neat as non-stick, but let you sear at high heat, as well as handle oven temperatures without fear of giving of carcinogenic chemicals, like non-stick. I use one or the other almost nightly. While they are heavy and require a little more care, I think they are well worth the effort. And the sale price at Amazon is fantastic.

This soup was fantastic as well. Relatively easy to make, hearty, flavorful and healthy to-boot. This recipe makes 14 servings, far more than our little family of three needed for a meal. I will often make recipes larger than we need and freeze the leftovers in individual servings for lunches or nights when we are just too busy to cook. This is a good idea for those of you who are trying to maintain a healthy lifestyle or lose weight. Having single servings in the freezer make it easy to grab and go with something where you know what's in it. Beware of those frozen meals at the grocery store. I looked at one that had words like "healthy" and "light" plastered all over it recently. It had nearly one-quarter of a days serving of sodium in it. A

study

announced earlier this year said reducing sodium to healthy levels can be as good for you as losing weight or quitting smoking.

A serving of this soup is only 163 calories, with 6 grams of fat and 1 of fiber. It has only 8 percent or your day's recommended level of sodium, according to NutritionData. For my Weight Watchers friends, that's 4 points for generous 1-cup serving.

Let's eat!

Chicken and Brown Rice Soup

Makes 14 servings
Ingredients:
2 quarts reduced sodium chicken broth
8 ounces fresh mushrooms, chopped
2 stalks celery, chopped
2 carrots, peeled and chopped
1 medium onion, chopped
1 cube chicken bouillon
1 tablespoon fresh parsley, chopped
1 clove garlic, minced
1 teaspoon fresh thyme, minced
1/4 cup light butter
1/4 cup all-purpose flour
1-1/4 cups low-fat buttermilk
1/2 cup white wine
3 cups brown rice, cooked
2 cups skinless, boneless chicken breast, cubed

Directions:
In a large soup or stock pot, combine the first nine ingredients. Bring to a boil. Reduce heat, cover and let simmer for 30 minutes.

In a Dutch oven, melt butter, slowly whisk in flour until smooth to make a roux. Gradually whisk in broth mixture and bring to a boil. Cook and stir for 2 minutes or until thickened.

Whisk in buttermilk and wine, followed by rice and chicken. Reduce heat and simmer until everything is heated through.

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