Wild rice mushroom soup

Ingredients

• 1 tablespoon olive oil
• Half a white onion, chopped
• 1/4 cup chopped celery
• 1/4 cup chopped carrots
• 1 1/2 cups sliced fresh white mushrooms
• 1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
• 2 1/2 cups low-sodium, fat-free chicken broth
• 1 cup fat-free half-and-half
• 2 tablespoons flour
• 1/4 teaspoon dried thyme
• Black pepper
• 1 cup cooked wild rice

Directions

Put olive oil in stockpot and bring to medium heat. Add chopped onion, celery and carrots. Cook until tender. Add mushrooms, white wine and chicken broth. Cover and heat through.

In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice. Pour rice mixture into hot stockpot with vegetables. Cook over medium heat. Stir continually until thickened and bubbly. Serve warm.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 173
Total carbohydrate: 22 g
Cholesterol: 4 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 6 g
Saturated fat: 1 g
Serving size: About 1 1/2 cups
Sodium: 113 mg
Total fat: 5 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/4
Fats and oils: 1
Grains and grain products: 3/4
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Milk and milk products: 1/4
Nonstarchy vegetables: 1
Starches: 3/4

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3/4
Fats: 1
Protein and dairy: 1/4
Vegetables: 1