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Health Information Library Recipes Cream of chicken and wild rice chowder

Cream of chicken and wild rice chowder

Nutrition Facts

Serving Size 1 cup
Calories 245

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat 1 g
Total fat 4 g
Sodium 391 mg
Cholesterol 47 mg
Dietary fiber 4 g
Protein 19 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

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

Ingredients

(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 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.

Last Updated: April 19th, 2016