Sunday, February 19, 2012

Curried Chicken and Wild Rice Chowder

This hearty soup will warm you and fill you up (and you don't even have to tell your family that it's lower in calories and fat!) The curry powder and nutmeg give this soup a unique flavor that we love! Recipe adapted from Eating Well...Living Thin(ner).

2 cups cooked & shredded chicken breast
1/2 cup wild rice
1 1/2 cups water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 teaspoon fresh, minced parsley

Cook & shred chicken breast and set aside.

Bring wild rice and water to a boil in a small saucepan. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

Add olive oil, butter, onion, and garlic to a large pot over medium heat. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

Per Serving: 173 Cal; 16.3 g Protein; 7 g Fat; 11.5 g Carb; 1.1 g Fiber; 4 g Sugar; 387 mg Sodium

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