Chicken or Turkey Wild Rice Soup
Chicken Wild Rice Soup
Calories 442 (19% from fat)
Fat 9.4 gram
Saturated Fat 3.3 gram
Trans Fat 0 gram
Cholesterol 79 mg.
Sodium 500 mg.
Carb. 52 gram
Fiber 4.8 gram
Sugar 7.4 gram
Sugar Alcohol 0 gram
Protein 38 gram
Turkey Wild Rice Soup
Calories 496 (21% from fat)
Fat 11.6 gram
Saturated Fat 4 gram
Trans Fat 0 gram
Cholesterol 91 mg.
Sodium 499 mg.
Carb. 52 gram
Fiber 4.8 gram
Sugar 7.4 gram
Sugar Alcohol 0 gram
Protein 45 gram
Ingredients
1 cup instant or quick cooking wild rice
(If using traditional slow cooking wild rice, this is cooked first.)
1 lb. boneless, skinless chicken breast or turkey
(If you're not using leftovers, this gets cooked next.)
1 Tbsp. olive oil
3/4 cup chopped carrots
3/4 cup chopped celery
2 cups (4 oz.) sliced mushrooms
1/4 cup chopped shallots
1/4 cup whole wheat flour
1/4 tsp. freshly ground pepper
1 (14.5 oz.) can of low-sodium chicken broth
1 cup water
5 packets herb ox no sodium chicken stock
1 cup fat free half & half
1/2 cup reduced-fat sour cream
2 Tbsp. fresh parsley, chopped
OPTIONAL STEP 1: If you can't get quick-cooking wild rice (wild rice that cooks in 5 minutes) you'll need to cook the rice first. Follow package instructions. Once the rice is ready, you'll be adding it to the soup along with the meat in step 4.
OPTIONAL STEP 2: If you're using leftover turkey or chicken meat that's already cooked, you can skip this step. Otherwise put chicken or turkey breasts in a medium skillet. Cover the chicken with water and bring to a boil. Once it's boiling, reduce heat to low, cover and simmer until meat is cooked, about 10 to 12 minutes. It's done when you cut it open and it's no longer pink in the middle. Remove from heat; drain water and set meat aside.
3. Warm a non-stick frying pan over medium heat and add the olive oil. Toss in the carrots, celery, mushrooms and shallots. Cook, stirring occasionally, until they're softened (about 6 minutes). While the vegetables are cooking, cut the meat into bite-sized cubes. Then mix the flour and pepper in with the vegetables and cook for another 2 minutes.
4. Raise heat to medium-high and pour in the chicken broth, water and Herb Ox. Bring to a boil, then add rice and reduce heat to low. Cover and let rice cook for 5 to 7 minutes. Stir in the meat, half & half, sour cream and parsley and cook until everything is hot, about 4-6 more minutes.
Yield: 4 Servings
Serve half portions if you're using it as an appetizer before a meal.
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe tupperware containers.
When you heat them up, microwave for approximately 4 minutes, stir and finish heating it for another 3 minutes. Keep the container open just a little to allow steam to escape.
