Cream of chicken and wild rice chowder
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A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed turnips, parsnips or cauliflower. It's hearty enough for a meal.
CREAM OF CHICKEN AND WILD RICE CHOWDER
- 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 ¼ cups water
- 1 cup uncooked wild rice
- 2 tablespoons chopped fresh thyme
- 1 tablespoon chopped fresh rosemary
- 1 bay leaf
- ½ teaspoon ground black pepper
- 8 ounces shredded cooked chicken breast
- 2 cups skim milk
- ¼ cup half-and-half
- ¼ cup cornstarch
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 ¼ 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.
Nutritional information per serving size 1 cup:
245 calories; 4 g total fat; 1 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 47 mg cholesterol; 391 mg sodium; 33 g total carbohydrate; 4 g dietary fiber; 9 g total sugars; 19 g protein.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
If you have celiac disease or gluten sensitivity, your favorite family dishes might be off-limits during the holidays. However, ingredient substitutions can be used to create just-as-delicious gluten-free versions.