Creamy Wild-Rice Soup with Smoked Turkey

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 2  teaspoons  butter or stick margarine
• 1  cup  chopped carrot
• 1  cup  chopped onion
• 1  cup  chopped green onions
• 1  teaspoon  chopped fresh or 1/4 teaspoon dried rosemary
• 1/4  teaspoon  black pepper
• 3  garlic cloves, minced
• 2  (16-ounce) cans fat-free, less-sodium chicken broth
• 1 1/2  cups  chopped smoked turkey breast (1/2 pound)
• 1  cup  uncooked wild rice
• 1/3  cup  all-purpose flour
• 2 3/4  cups  2% reduced-fat milk
• 2  tablespoons  dry sherry
• 1/2  teaspoon  salt

Preparation

Melt the butter in a Dutch oven over medium-high heat. Add carrot and next 5 ingredients (carrot through garlic). Sauté 8 minutes or until browned. Stir in broth, scraping pan to loosen browned bits. Stir in turkey and rice; bring to a boil. Cover, reduce heat, and simmer 1 hour and 15 minutes or until rice is tender.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a small bowl, stirring with a whisk. Add to pan. Cook over medium heat until thick (about 8 minutes), stirring frequently. Stir in sherry and salt.

Nutritional Information

Calories:

203 (16% from fat)

Fat:

3.5g (sat 1.9g,mono 1g,poly 0.5g)

Protein:

15g

Carbohydrate:

28.2g

Fiber:

2.4g

Cholesterol:

25mg

Iron:

1.1mg

Sodium:

540mg

Calcium:

129mg