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Creamy Wild Rice-Turkey Chowder

Yield 4 servings (serving size: 1 cup)
Regular wild rice can take over an hour to cook fully; we've shaved off some time by using the quick-cooking version. Smoked turkey adds a nice flavor, but you can use any kind of cooked turkey.

Ingredients

  • Cooking spray
  • 4 ounces smoked turkey, diced
  • 1 cup chopped green onions (about 4)
  • 1/2 cup chopped carrot
  • 1 1/2 cups 1% low-fat milk
  • 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup
  • 1/3 cup quick-cooking wild rice
  • 1/4 teaspoon pepper

Nutrition Information

  • calories 167
  • caloriesfromfat 0.0 %
  • fat 4.6 g
  • satfat 1.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 12.7 g
  • carbohydrate 17.5 g
  • fiber 2 g
  • cholesterol 26 mg
  • iron 1 mg
  • sodium 550 mg
  • calcium 199 mg

How to Make It

  1. Coat a medium saucepan with cooking spray, and place over medium-high heat until hot. Add turkey, green onions, and carrot to pan; sauté 3 minutes.

  2. Add milk and soup, stirring well; bring mixture to a boil. Stir in rice; bring to a boil. Cover, reduce heat to medium-low, and simmer 5 minutes or until rice is tender. Stir in pepper.

  3. carbo rating: 16

The Complete Step-by-Step Low Carb Cookbook