Creamy Wild Rice-Turkey Chowder

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.


4 servings (serving size: 1 cup)

Recipe from

Oxmoor House

Nutritional 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


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


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.

carbo rating: 16

The Complete Step-by-Step Low Carb Cookbook,

Oxmoor House

January 2005
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