by Gale Compton
The addition of black rice makes this soup ultra rich and creamy. Black rice is an ancient food and was once reserved for emperors and royalty. It is now being called a superfood because of its nutrient content which is high in fiber, iron, niacin, magnesium, thiamin and antioxidants. This exotic rice is gluten free and makes a great addition to soups, stews and salads.
It’s not always easy to incorporate an eating plan that is nutritious, satisfying, and doesn’t break the bank. Take the stress out of meal planning with eMeals Clean Eating Meal Plans- the perfect way to implement a healthy menu and slash grocery bills. Get 15% off with the CODE: SKINNY
RECIPE SIGNUP: If you’re interested in receiving our newest and best Slow Cooker recipes via email, signup here: eNewsletter Signup.
Yields: 8 Servings | Serving Size: 1 Cup | Calories: 180 | Previous Points: 4 | Points Plus: 4 | Total Fat: 5 | Saturated Fat: 2 | Trans Fat: 0 g | Cholesterol: 45 mg | Sodium: 339 mg | Carbohydrates: 13 g | Dietary Fiber: 2 g | Sugar: 1 g | Protein: 17 g
- 1/2 cup dry black rice, (optional, long grain wild rice), rinse well
- 3 carrots, peeled and sliced
- 1 large potato, cut into 1" pieces
- 1 stalk celery, diced
- 1 yellow or sweet onion, diced
- 2 cloves garlic, minced
- 1/2 teaspoon black pepper
- 1/4 teaspoon crushed red pepper flakes, more to taste
- Kosher or sea salt to taste
- 2 fresh sprigs thyme, stems removed
- 1 pound boneless, skinless chicken breast....about two breast, cut into 1" pieces
- 4 cups chicken broth, low sodium, fat free
- 1 cup low-fat milk (I used 1%)
- 1 tablespoons cornstarch
Note: If you prefer a more subtle onion flavor, saute diced onion in 1 tablespoon olive oil until tender, about 5 minutes. Add to slow cooker.
Add all ingredients, except milk and cornstarch, to slow cooker and stir to combine. Cover and cook on low 8 to 10 hours or until chicken is cooked and carrots are tender.
Before turning off the slow cooker, whisk together milk and cornstarch in a small mixing bowl, add to slow cooker and stir. Cover, and continue cooking until soup has thickened, about 10 minutes.
Note: For a dairy free soup, simply omit the milk. You can still add the cornstarch for a thicker soup, by mixing with 1 cup of the liquid from the slow cooker. Whisk until smooth, pour in the slow cooker and cook until thickened, about 10 minutes.
Also, 1 cup low-fat Greek yogurt or sour cream can be added in place of the milk. Combine the cornstarch with either, add to the slow cooker, stir and continue cooking until thickened, about 10 minutes.
Black rice can be found in most grocery stores.