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Creamy Vegetable Soup with Rice Recipe

"I like to experiment with new low-fat recipes," shares Rita Zagrzebski of Eagle River, Wisconsin.
TOTAL TIME: Prep: 25 min. + cooling Cook: 40 min. YIELD:16 servings

Ingredients

  • 3 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 4 carrots, chopped
  • 2 medium unpeeled potatoes, chopped
  • 2 medium onions, chopped
  • 1/2 cup uncooked brown rice
  • 8 cups coarsely chopped fresh broccoli
  • 8 cups coarsely chopped fresh cauliflower
  • 4 cups fat-free milk
  • 1/4 teaspoon pepper

Directions

  • 1. In a large kettle, combine broth, carrots, potatoes, onions and rice; cover and bring to a boil. Reduce heat; simmer for 20 minutes. Add broccoli and cauliflower; simmer for 20 minutes or until the vegetables are tender. Cool slightly. Puree half of the mixture in a blender or food processor; return to kettle. Add milk and pepper; mix well. Heat through (do not boil). Yield: 16 servings (4-1/2 quarts).

Nutritional Facts

1 cup equals 105 calories, 1 g fat (0 saturated fat), 1 mg cholesterol, 83 mg sodium, 17 g carbohydrate, 0 fiber, 6 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat-free milk.