Chicken and Wild Rice Soup

This is one of the best soups I have ever made and it only has about 280 calories per serving and it is a big serving (1 1/4 cups). It is also an easy fairly quick dinner and reheats great later in the week for lunch or another dinner.

1 cup uncooked quick cooking wild rice

cooking spray

1 cup chopped onion

2-4 cloves garlic depending on their size minced or put through garlic press)

3 cups fat free chicken broth

1 1/2 cups peeled baking potato

3 cups 2% milk

1/3 cup all purpose flour

10 ounces light processed cheese (i use the Velveeta made with 2% milk)

2 cups chopped roasted chicken ( I get rotisserie chicken from Sams and just pull it apart into pieces- I also usually just end up using the whole thing)

1/2 tsp ground black pepper

cook rice according to the pkg (omit salt and fat)

heat large pot or dutch oven over medium high heat- coat with cooking spray. Add onion and garlic; saute 3-5 minutes. Add broth and potato; bring to a boil over medium high heat. Cover, reduce heat, and simmer 5-8 minutes - you want the potato tender (I have found it takes about 8 minutes)

Combine Milk and flour in a separate bowl-while the potatoes are cooking- mix well with a whisk. Once the potatoes are done add the milk mixture to the large pot (whisk it once more before you add it)- cook 8 minutes or until slightly thick, stirring constantly. remove from heat; add cheese, stirring until it melts. Stir in rice, chicken and pepper.