Creamy Chicken and Wild Rice Soup (E)

DSC_0648Seven years ago we moved from our home in Hawaii to a small town in Minnesota… That is a story for another day and another post!  As we were getting to know our new home and the friendly people we met, I found an odd, reoccurring event taking place.  People kept giving me bags of Minnesota Wild Rice as a welcome gift.  It seemed a strange tradition to me but after receiving 4 or 5 bags of this deep brown, nutty looking grain I decided that I better go find some recipes.  Our favorite became a lovely, creamy soup with Chicken and Wild Rice.

I have recently modified our old standby recipe to fit into some of the things I have learned about managing health and weight but it is still as delicious as ever.  The original recipe called for butter and flour with half and half to make a thickener.  I have replaced that portion of the recipe with a fantastic little trick I learned from the fun and talented sisters over at Trim Healthy Mama.  In their book, they have a creamy soup recipe called the Loaded Fotato Soup (page294). With that as my inspiration, I created this creamy, chicken goodness and when adding the wild rice, It makes a perfect Energizing meal!DSC_0211

Here is what you need:

16 oz frozen or fresh cauliflower

6 cups Chicken broth

2 oz 1/3 less fat cream cheese

1 tsp glucomannan powder (I use this one)

2 cups chopped carrots

2 cups chopped celery

1 onion, diced or sliced

½ cup Wild Rice

1 tsp thyme

2 tsp salt

½ tsp pepper

2 to 3 cups cooked diced chicken breast.


1.Simmer Cauliflower in Chicken broth for 10 min or so until tender.  Remove cauliflower with a slotted spoon or strainer and put it into a blender.  Set aside.

DSC_06442.Add carrots, celery, onion and wild rice to your pot along with salt, pepper and thyme and simmer in broth for 1 hour.  You want the veggies to be tender and the wild rice to begin breaking open.

3.  Take 2 cups of your chicken broth from the pot and add it to the blender with the cauliflower.  Add cream cheese and glucomannan  and blend for one minute or until smooth.  Add cauliflower mixture back into veggies and broth.  Pour in gently while stirring constantly.

4.  Add in cooked chicken breast and return to heat to gently warm for another 20 min or so.  The rice will continue to break open and soak up all the flavor and more of the liquid.  Just don’t boil is again at this point.

I like to serve this with some of Gwen’s Bread warm and soft out of the oven.  DSC_0633


DSC_0672This soup should make 6 generous servings and comes out to about 25 grams of carbohydrates per serving… a warm slice of bread should put you within a nice E meal limit.


44 thoughts on “Creamy Chicken and Wild Rice Soup (E)

Add yours

  1. Is the bread you pictured the Whole Wheat version of Gwen’s bread? I was reading through her comments and directions and it was mentioned quite a bit that it won’t rise or brown well and to use it for pizza crust instead. However, yours looks SO yummy!

    1. Christina, Yes, this is Gwen’s bread pictured. It isn’t light and fluffy but still taste great. I used mostly whole wheat with a tad of white flour thrown in. Works for me… It’s just hard to eat only one slice!

  2. So I have a feeling this is a stupid question… but I just want to make sure since I’m a little OCD. So the 2oz of cream cheese is not enough to make it a crossover right? The kind I bought is 1/3 fat and has 6 grams per once. So to make sure I don’t go over the limit( because I tend to like my seconds) Would a serving be around 1 cup?

    1. Natashia,
      Even with the cream cheese, there is still not much fat in this soup. You will get full long before you are in any danger of a crossover. (5 grams of fat is the limit for E meals and you could eat 1/4th of the pot before you would get close to that.) So eat up, get full and enjoy without fear. 🙂

  3. Thank you so much! I made this tonight and loved it!!! I have a hard time finding E meals that I like so this is just what I needed! 🙂

  4. I don’t have wild rice but I have brown rice. Do you thing it would be an acceptable substitute as far as keeping it an E is concerned? I’m sure it will change the flavor a bit, but I prefer to use what I have first. Thanks!

  5. I just made this delicious soup for dinner tonight. It was amazing! I didn’t have celery, so I added cooked broccoli. I also sautéed some mushrooms to add to the soup. Yum! I used the chicken broth from my whole chicken instead of my usual fat-free container, so I’m not sure if that created more fat in the recipe. My husband and four children LOVED this. Thank you for sharing with us.

  6. I am so excited to try this! I’ve been craving chicken wild rice soup, but could not think of how it could possibly be on plan. Thank you thank you!!! You’ve made a fellow Minnesota THM so happy.

  7. I’ve made this once and it was delicious! I gave some to my one year olds and they loved it too. Do you know if it’s ok to give children this young meals with glucomannan? Thanks so much for sharing!

    1. Hi Claire, I am glad you enjoyed this recipe. To my knowledge, the only concern with gluccomannan is that the raw powder can be a choking hazard for children if they were to try and swallow it without water. Used like this in a whole recipe should not pose any issues. But if you are uncomfortable with it, it can easily be left out as the soup gets pretty thick on it’s own with the blended cauliflower and the rice.

  8. Great soup. My daughter said it tastes like potpie. It is hard to believe it is an E meal, as it is so creamy! Gwens bread tasted super dipped in the soup. Thanks for the recipe.

  9. We lived in Northern Minnesota for years and made many pots of wild rice soup. Your
    re-creation is amazing!!!!!!

  10. Will it hurt the soup if I blend the cauliflower before simmering the other veggies? In other words, the cauliflower is simmering, too.

  11. Have you ever tried a crock pot version? I haven’t cooked with wild rice very much so I just didn’t know how it would turn out.

    1. I have never done it in the crock pot… though the wild rice should cook up just fine that way as well. You could just puree the cauliflower part and add it at the beginning along with everything else… Let me know if you try it and how it comes out.

  12. Has anyone tried this in the crockpot? If yes, it would be great to know how it turned out. Thank you for this lovely recipe.

  13. I have made this wonderful soup several times already and I LOVE it. I have a large amount this time due to the fresh cauliflower head which was quite large.I take this for lunch at work since I am usually real hungry by then after we’ve haditfor supper. Thanks for a delicious E meal!! 😄

  14. I made the soup, and it is AMAZING. The only “issue” is that it’s more of a stew consistency than soup. I think it’s because I didn’t put a lid on it while the rice was cooking. That being said, there’s no way I’m going to get 6 servings out of it. I used 3 Asiago flavor Laughing Cow wedges instead of the cream cheese (which is REALLY yummy and the same fat/carbs as the LLC). Do you think I’d be okay making this 3, maybe 4 servings?

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

Blog at

Up ↑

%d bloggers like this: