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Wild Rice and Turkey Chowder

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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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
Servings4
Calories Per Serving312
Total Fat15g23%
Sugar6gN/A
Saturated2g12%
Cholesterol38mg13%
Protein24g49%
Carbs22g7%
Vitamin A225µg25%
Vitamin B120.8µg13.9%
Vitamin B60.5mg24.4%
Vitamin C8mg13%
Vitamin D0.7µg0.2%
Vitamin E2mg9%
Vitamin K17µg22%
Calcium184mg18%
Fiber3g10%
Folate (food)51µgN/A
Folate equivalent (total)51µg13%
Iron2mg13%
Magnesium50mg13%
Monounsaturated8gN/A
Niacin (B3)9mg44%
Phosphorus337mg48%
Polyunsaturated4gN/A
Potassium815mg23%
Riboflavin (B2)0.3mg20.1%
Sodium794mg33%
Thiamin (B1)0.1mg7.6%
Zinc2mg15%