Wild Rice and Turkey Chowder

Wild Rice and Turkey Chowder
Staff Writer
Wild Rice and Turkey Chowder
Hilton Head Health

Wild Rice and Turkey Chowder

Use leftover Thanksgiving turkey for a healthy, yet satisfying take on chowder. This recipe comes from chef Karla Williams at Hilton Head Health.

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4
Servings
433
Calories Per Serving
Deliver Ingredients

Ingredients

  • Oil, for sautéing
  • 6 Cups low-sodium chicken stock
  • 1 carrot, peeled and finely chopped
  • 1 onion, peeled and finely chopped
  • 3 stalks celery, finely chopped
  • 8 Ounces leftover turkey breast, cut into bite-size chunks
  • 1 Cup wild rice, cooked
  • 1 Tablespoon fresh rosemary needles, chopped
  • 1 Tablespoon fresh thyme, chopped
  • 1 Teaspoon salt
  • ¼ Teaspoon freshly ground black pepper
  • 1 Cup skim milk or half-and-half
  • 2 Tablespoons arrowroot or cornstarch
  • 2 Tablespoons cold water

Directions

Heat a medium sauce pot, at least 10 cups, over medium-high heat. Add the oil, then add the carrots, onions, and celery to the warm pot, and stir until tender.

Add the chicken stock and cook until reduced down to about 4 cups. Then add the turkey, rice, rosemary, thyme, salt, and pepper. Then add the milk, and let the soup come back up to temperature.

Combine the arrowroot with the water and whisk until fully incorporated.

Add the arrowroot mixture to the soup, bring back to a low boil, and whisk in the slurry until the soup thickens to a chowder consistency. Serve hot.

Nutritional Facts

Total Fat
7g
10%
Sugar
28g
31%
Saturated Fat
2g
8%
Cholesterol
66mg
22%
Carbohydrate, by difference
58g
45%
Protein
34g
74%
Vitamin A, RAE
52µg
7%
Vitamin C, total ascorbic acid
12mg
16%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
158mg
16%
Choline, total
14mg
3%
Fiber, total dietary
10g
40%
Folate, total
27µg
7%
Iron, Fe
3mg
17%
Magnesium, Mg
33mg
10%
Niacin
1mg
7%
Phosphorus, P
109mg
16%
Selenium, Se
3µg
5%
Sodium, Na
1245mg
83%
Vitamin D (D2 + D3)
1µg
7%
Water
92g
3%
Zinc, Zn
1mg
13%

Wild Rice Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Wild Rice Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.