A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.

Serves 8

Ingredients:

       
  • 1 teaspoon olive oil
  •    
  • 4 cups finely chopped onion
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  • 2 cups finely chopped carrots
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  • 2 cups finely chopped celery
  •    
  • 6 cups low-sodium chicken stock
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  • 2 1/4 cups water
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  • 1 cup uncooked wild rice
  •    
  • 2 tablespoons chopped fresh thyme
  •    
  • 1 tablespoon chopped fresh rosemary
  •    
  • 1 bay leaf
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  • 1/2 teaspoon ground black pepper
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  • 8 ounces shredded cooked chicken breast
  •    
  • 2 cups skim milk
  •    
  • 1/4 cup half-and-half
  •    
  • 1/4 cup cornstarch

Directions:

Heat a large sauce pot to medium-high heat. Add the oil. Once the oil is heated, add the onions, carrots and celery. Cook for about 5 minutes until vegetables are tender. Add the chicken stock, 2 cups water, wild rice, thyme, rosemary, bay leaf and pepper to the pot. Bring to a low boil and cook for about 45 minutes. Stir in chicken, milk and half-and-half and cook for 5 minutes. In a small bowl, combine the cornstarch and 1/4 cup water. When the soup begins to boil, slowly whisk in the cornstarch slurry and cook for a few minutes to thicken. Remove soup from heat, and remove the bay leaf before serving.

Nutritional Analysis (per serving)

Serving size: 1 cup
  • Total carbohydrate: 33 g
  • Dietary fiber: 4 g
  • Sodium: 391 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 1 g
  • Total fat: 4 g
  • Cholesterol: 47 mg
  • Protein: 19 g
  • Calories: 245
  • Grains and grain products: 1
  • Meats poultry and fish: 1
  • Vegetables: 2
  • Carbohydrates: 1
  • Protein and dairy: 1/2
  • Vegetables: 2
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 1
  • Starches: 1
Last Updated: 2016-04-19
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