Cream of Turkey & Wild Rice Soup

Cream of Turkey & Wild Rice Soup

This is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.

From EatingWell: November/December 2008
Yield: 4 servings, about 1 3/4 cups each
Active Time: 35 minutes
Total Time: 35 minutes

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 2 cups sliced mushrooms, (about 4 ounces)
  3. 3/4 cup chopped celery
  4. 3/4 cup chopped carrots
  5. 1/4 cup chopped shallots
  6. 1/4 cup all-purpose flour
  7. 1/4 teaspoon salt
  8. 1/4 teaspoon freshly ground pepper
  9. 4 cups reduced-sodium chicken broth
  10. 1 cup quick-cooking or instant wild rice, (see Ingredient Note)
  11. 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
  12. 1/2 cup reduced-fat sour cream
  13. 2 tablespoons chopped fresh parsley

Preparation

  1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
  2. Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.

Tips & Notes

Nutrition

Nutrition Per Serving: 354 calories; 9 g fat (3 g sat, 4 g mono); 87 mg cholesterol; 27 g carbohydrates; 36 g protein; 3 g fiber; 378 mg sodium; 577 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Zinc (20% dv), Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat