Arrow-right Camera
The Spokesman-Review Newspaper
Spokane, Washington  Est. May 19, 1883

Soup helps on cold winter days

Comfort Foods

By Healthy Exchanges King Features Syndicate

Now that we are settled in for the winter, a pot of good soup will help to chase the chill away.

Wild Rice and Beef Soup

8 ounces extra-lean ground sirloin beef or turkey breast

1 (14-ounce) can lower-sodium fat-free chicken broth

1 (10  3/4 -ounce) can Campbell’s Healthy Request Cream of Mushroom Soup

1/2 cup shredded carrots

1 (12-fluid-ounce) can evaporated fat-free milk

3 tablespoons all-purpose flour

3/4 cup shredded Kraft 2 Percent Milk Cheddar cheese

1/2 cup fat-free half-and-half

1 teaspoon dried parsley flakes

2 tablespoons chopped green onion

2 tablespoons fat-free Ranch Dressing

2/3 cup uncooked quick wild rice

In a large saucepan sprayed with butter-flavored cooking spray, brown meat. Stir in chicken broth, mushroom soup and carrots.

In a covered jar, combine evaporated milk and flour. Shake well to blend. Pour milk mixture into meat mixture. Add Cheddar cheese, half-and-half, parsley flakes, green onion and Ranch dressing. Mix well to combine.

Lower heat. Simmer for 10 minutes, stirring occasionally. Stir in uncooked wild rice. Remove from heat, cover and let set for 5 minutes. Gently stir just before serving.

•Each serving: 234 calories, 6g fat, 17g protein, 28g carbs, 580mg sodium, 373mg calcium, 1g fiber; Diabetic Exchanges: 2 Starch/Carb, 1  1/2 Meat; Carb Choices: 2.

Visit Healthy Exchanges at www.healthyexchanges.com, or call toll-free at 1-800-766-8961 for more information about the only national food newsletter for diabetics, heart/cholesterol concerns and healthy weight loss.

Find hundreds of printer-friendly recipes at spokane.net/recipes