Got leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe 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.
Total: 35 mins
- 1 tablespoon extra-virgin olive oil
- 2 cups sliced mushrooms, (about 4 ounces)
- ¾ cup chopped celery
- ¾ cup chopped carrots
- ¼ cup chopped shallots
- ¼ cup all-purpose flour
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 4 cups reduced-sodium chicken broth
- 1 cup quick-cooking or instant wild rice, (see Ingredient Note)
- 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
- ½ cup reduced-fat sour cream
- 2 tablespoons chopped fresh parsley
- Step 1
Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots, and shallots; cook, stirring, until softened, about 5 minutes. Add flour, salt, and pepper; cook, stirring, for 2 minutes more.
- Step 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; cook until heated through, about 2 minutes more.
Quick-cooking or instant wild rice has been parboiled to reduce the cooking time. Conventional wild rice takes 40 to 50 minutes to cook. Be sure to check the cooking directions when selecting your rice–some brands labeled “quick” take about 30 minutes to cook. If you can’t find the quick-cooking variety, just add cooked conventional wild rice along with the turkey at the end of Step 2.
To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
Per Serving: about 1 3/4 cups
378 calories; protein 36.9g; carbohydrates 28.5g; dietary fiber 2.7g; sugars 2.8g; fat 10.6g; saturated fat 3.7g; cholesterol 79.7mg; vitamin a IU 4518.3IU; vitamin c 6.3mg; folate 57.3mcg; calcium 73.2mg; iron 2.4mg; magnesium 45.7mg; potassium 748.3mg; sodium 364.1mg; thiamin 0.2mg.
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