13 Ingredients
  • 1 cup uncooked quick-cooking wild rice
  • Cooking spray
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 1 1/2 cups cubed peeled baking potato
  • 3 cups 2% reduced-fat milk
  • 1/3 cup all-purpose flour
  • 10 ounce light processed cheese, cubed (such as Velveeta Light)
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/4 cup chopped fresh parsley (optional)
Nutrition
259
13% daily value
14 servings
                                       
                                           
     

Fat

20% 13

Saturated

28% 6

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

7% 20

Carbs (net)

- 19

Fiber

5% 1

Sugars

- 4

Sugars, added

- 0

Protein

31% 16

Cholesterol

14% 42

Sodium

12% 289

Calcium

21% 212

Magnesium

11% 45

Potassium

7% 336

Iron

5% 1

Zinc

18% 2

Phosphorus

38% 267

Vitamin A

10% 89

Vitamin C

2% 2

Thiamin (B1)

10% 0

Riboflavin (B2)

23% 0

Niacin (B3)

28% 4

Vitamin B6

24% 0

Folate equivalent (total)

9% 35

Folate (food)

- 28

Folic acid

- 5

Vitamin B12

22% 1

Vitamin D

230% 34

Vitamin E

2% 0

Vitamin K

1% 1

Sugar alcohols

- 0

Water

- 143
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