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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
312
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.

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.

Nutritional Facts

Total Fat
15g
23%
Sugar
6g
N/A
Saturated Fat
2g
12%
Cholesterol
38mg
13%
Protein
24g
49%
Carbs
22g
7%
Vitamin A
225µg
25%
Vitamin B12
0.8µg
13.9%
Vitamin B6
0.5mg
24.4%
Vitamin C
8mg
13%
Vitamin D
0.7µg
0.2%
Vitamin E
2mg
9%
Vitamin K
17µg
22%
Calcium
184mg
18%
Fiber
3g
10%
Folate (food)
51µg
N/A
Folate equivalent (total)
51µg
13%
Iron
2mg
13%
Magnesium
50mg
13%
Monounsaturated
8g
N/A
Niacin (B3)
9mg
44%
Phosphorus
337mg
48%
Polyunsaturated
4g
N/A
Potassium
815mg
23%
Riboflavin (B2)
0.3mg
20.1%
Sodium
794mg
33%
Thiamin (B1)
0.1mg
7.6%
Zinc
2mg
15%