Cream of chicken and wild rice chowder

January 7, 2020
Cup of hearty cream of chicken and wild rice chowder.

This content is courtesy of Mayo Clinic, the No. 1 hospital in the nation according to U.S. News & World Report. Middlesex Health is a member of the Mayo Clinic Care Network. This relationship provides us with access to information, knowledge and expertise from Mayo Clinic.

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

Serves 8

  • 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.

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These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

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