Cream of Turkey and Wild Rice Soup - 27g Carbs, 3g Fiber
From: Eating Well - November/December 2008
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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: about 1 3/4 cups each
1 Tbsp extra-virgin olive oil
2 cups sliced mushrooms, (about 4 oz)
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup chopped shallots
1/4 cup all-purpose flour
1/4 tsp salt
1/4 tsp 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 oz; see Tip)
1/2 cup reduced-fat sour cream
2 Tbsp chopped fresh parsley
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 - -
* Ingredient note: 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.
* Tip: 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.
Servings: 4
Serving Size: about 1 3/4 cups each
Nutrition per Serving:
354 Calories, 9g Fat, 3g Sat, 4g Mono, 87mg Cholesterol, 36g Protein,
27g Carbs, 3g Fiber, 378mg Sodium, 577mg 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
No comments:
Post a Comment