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.