Cheesy Wild Rice and Spinach Soup

Cheesy wild rice spinach soup Photo by Igor Golovniov / EyeEm/ Getty

Soups and stews are great for a low-fat lifestyle. They are filling, inherently healthy, and very easy to make low fat. Most soups can be made without sauteing the vegetables in oil.

Total Time
1 hour 25 minutes
Ingredients
10 Count
Serving Size

Ingredients

  • 4 cups reduced-sodium chicken broth
  • 1 cup wild rice
  • 3 cups spinach, finely chopped
  • 1/4 cup flour
  • 4 cups low-fat milk
  • 3/4 teaspoon onion powder
  • 1/2 teaspoon ground nutmeg
  • 1 1/2 cups shredded low-fat Swiss cheese
  • 2 tablespoons dry sherry
  • grated nutmeg (optional)
This recipe came from one of our books:
Buy Now

Directions

Prep: 15 Minutes
Cook: 70 Minutes
  1. In a medium saucepan over medium-high heat, heat the broth and wild rice. Reduce the heat and let the rice cook for 60 to 70 minutes, or until it's tender. Do not drain. Stir in the spinach.
  2. In a small bowl, mix together the flour and milk until smooth. Stir the flour mixture into the rice and spinach mixture. Add the onion powder and nutmeg. Cook over medium heat, stirring constantly, for about 10 minutes, or until the mixture thickens and begins to boil. Remove from the heat. Add the cheese and sherry and stir until the cheese is melted. Sprinkle with grated
  3. nutmeg, if using.

Nutritional Information

  • Calories: 271kcal
  • Calories From Fat: 48kcal
  • Calories From Satfat: 30kcal
  • Calories From Transfat: 1kcal
  • Fat: 5g
  • Total Sugars: 10g
  • Carbohydrates: 35g
  • Saturated Fat: 3g
  • Cholesterol: 26mg
  • Sodium: 274mg
  • Protein: 21g
  • Insoluble Fiber: 0g
  • Iron: 1mg
  • Zinc: 4mg
  • Calcium: 473mg
  • Magnesium: 89mg
  • Potassium: 483mg
  • Phosphorus: 447mg
  • Vitamin A Carotenoid: 143re
  • Vitamin A: 1760iu
  • Vitamin A: 171rae
  • Vitamin A: 243re
  • Vitamin A Retinol: 100re
  • Vitamin C: 5mg
  • Vitamin B1 Thiamin: 0mg
  • Vitamin B2 Riboflavin: 1mg
  • Vitamin B3 Niacin: 2mg
  • Folic Acid: 8mcg
  • Vitamin B12: 1mcg
  • Vitamin D Iu: 70iu
  • Vitamin D Mcg: 2mcg
  • Vitamin E Alpha Equivalents: 1mg
  • Vitamin E Alpha Toco: 1mg
  • Vitamin E Iu: 1iu
  • Vitamin E Mg: 1mg
  • Acetic Acid: 1g
  • Alanine: 0g
  • Alcohol: 1g
  • Arginine: 1g
  • Ash: 4g
  • Aspartate: 1g
  • Beta Carotene Equiv: 855mcg
  • Beta Carotene: 855mcg
  • Biotin: 3mcg
  • Boron: 38mcg
  • Butyric: 0g
  • Capric: 0g
  • Caprioc: 0g
  • Chloride: 178mg
  • Choline: 27mg
  • Copper: 0mg
  • Cryptoxanthin: 0mcg
  • Cystine: 0g
  • Dietary Fiber: 2g
  • Disaccharides: 8g
  • Exchange: 1fat
  • Exchange: 1meat
  • Exchange: 1milk
  • Exchange Other: 0carbs
  • Exchange: 1starch
  • Exchange: 0vegetables
  • Exchange Very Lean: 1meat
  • Fluoride: 6mg
  • Folate Dfe: 74mcg
  • Folate Food: 80mcg
  • Folate: 66mcg
  • Glutamate: 2g
  • Glycine: 0g
  • Gram Weight: 441g
  • Histidine: 0g
  • Iodine: 39mcg
  • Isoleucine: 1g
  • Kilojoules: 1132kj
  • Lactose: 8g
  • Lauric: 0g
  • Leucine: 1g
  • Linoleic: 0g
  • Linolenic: 0g
  • Lutein Zeaxanthin: 1888mcg
  • Lysine: 1g
  • Manganese: 1mg
  • Methionine: 0g
  • Molybdenum: 4mcg
  • Monosaccharides: 0g
  • Mono Fat: 1g
  • Mypyramid: 1grain
  • Mypyramid: 1milk
  • Mypyramid: 0vegetable
  • Myristic: 1g
  • Net Carbs: 33g
  • Niacin Equivalents: 5mg
  • Oleic: 1g
  • Omega3 Fatty Acid: 0g
  • Omega6 Fatty Acid: 0g
  • Organic Acids: 1g
  • Other: 23carbsg
  • Palmitic: 1g
  • Palmitol: 0g
  • Pantothenic Acid: 1mg
  • Phenylalanine: 1g
  • Poly Fat: 0g
  • Proline: 1g
  • Pyramid: 1bread
  • Pyramid: 0fat
  • Pyramid: 1milk
  • Pyramid: 1vegetables
  • Selenium: 10mcg
  • Serine: 1g
  • Soluble Fiber: 0g
  • Stearic: 1g
  • Sucrose: 0g
  • Threonine: 0g
  • Trans Fatty Acid: 0g
  • Tryptophan: 0g
  • Tyrosine: 0g
  • Valine: 1g
  • Vitamin B6: 0mg
  • Vitamin K: 73mcg
  • Water: 376g

Tags