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Add a photoПорций: 10
Ингредиенты
- 1/2 c. wild rice
- 1 Tbsp. low-sodium soy sauce
- 1 1/2 c. water
- 3 lrg garlic cloves chopped
- 1 med onion minced
- 1/4 c. low-sodium defatted chicken broth
- 2 x carrots finely diced
- 6 stalk fresh asparagus finely minced
- 1/2 c. all-purpose flour
- 5 c. low-sodium defatted chicken broth
- 1/2 tsp dry thyme
- 1 x bay leaf chopped parsley pepper to taste
- 1 c. minced cooked chicken breast
- 4 c. nonfat lowfat milk
Инструкции
- Cook the wild rice with the soy sauce and water in a covered pot.
- Saute/fry the garlic and onion in 1/4 c. chicken broth in a large saucepan till tender.
- Add in the carrots and asparagus and cook till tender.
- Fold in the flour and cook over low heat for approximately 10 min, stirring frequently.
- Pour in the chicken broth, using wire whisk to blend till smooth. Add in the seasonings and chicken. Reduce heat. Slowly add in the lowfat milk. Simmer for 20 min.
- Mix in the prepared rice and serve.
- Yield: 10 c.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 194g | |
| Recipe makes 10 servings | |
| Calories 129 | |
| Calories from Fat 18 | 14% |
| Total Fat 2.06g | 3% |
| Saturated Fat 0.6g | 2% |
| Trans Fat 0.02g | |
| Cholesterol 14mg | 5% |
| Sodium 153mg | 6% |
| Potassium 301mg | 9% |
| Total Carbs 18.24g | 5% |
| Dietary Fiber 1.4g | 5% |
| Sugars 6.26g | 4% |
| Protein 9.53g | 15% |
