Cream of chicken and wild rice chowder

Dietician's Tip

A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.

Ingredients

  • 1 teaspoon olive oil
  • 4 cups finely chopped onion
  • 2 cups finely chopped carrots
  • 2 cups finely chopped celery
  • 6 cups low-sodium chicken stock
  • 2 1/4 cups water
  • 1 cup uncooked wild rice
  • 2 tablespoons chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 1 bay leaf
  • 1/2 teaspoon ground black pepper
  • 8 ounces shredded cooked chicken breast
  • 2 cups skim milk
  • 1/4 cup half-and-half
  • 1/4 cup cornstarch

Directions

Heat a large sauce pot to medium-high heat. Add the oil. Once the oil is heated, add the onions, carrots and celery. Cook for about 5 minutes until vegetables are tender. Add the chicken stock, 2 cups water, wild rice, thyme, rosemary, bay leaf and pepper to the pot. Bring to a low boil and cook for about 45 minutes. Stir in chicken, milk and half-and-half and cook for 5 minutes. In a small bowl, combine the cornstarch and 1/4 cup water. When the soup begins to boil, slowly whisk in the cornstarch slurry and cook for a few minutes to thicken. Remove soup from heat, and remove the bay leaf before serving.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 245
Total carbohydrate: 33 g
Cholesterol: 47 mg
Dietary fiber: 4 g
Monounsaturated fat: 1 g
Protein: 19 g
Saturated fat: 1 g
Serving size: 1 cup
Sodium: 391 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 1
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1/2
Vegetables: 2

Last Updated Apr 19, 2016


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