By DANA SPARKS
MAYO CLINIC NEWS NETWORK
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
- 2¼ 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.
As a member of the Mayo Clinic Care Network, Lakeland Regional Health gains access to Mayo Clinic’s world-renowned expertise and knowledge. To find out what’s in it for you, click here.
View other low-fat recipes, such as Strawberry and Avocado Salsa, Low-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.