National Nutrition Month® Recipe Series: Turkey Wild Rice Chowder

Written by Mayo Clinic dietetic interns

National Nutrition Month® is held every March by the Academy of Nutrition and Dietetics to encourage everyone to learn more about how to make informed, healthy eating decisions and develop positive food and physical activity habits.  This year’s theme, “Beyond the Table,” focuses on the farm-to-fork aspect of nutrition.  To celebrate, Mayo Clinic’s Dietetic Interns will be sharing one recipe each week during the month of March that features a local Minnesota crop. This week, we are featuring wild rice!

Minnesota is a leading producer of wild rice. In fact, wild rice is Minnesota’s state grain! Wild rice is pleasantly unique with its chewy texture and earthy flavor.  Enjoy it in soup, hot dish, salad, pancakes, and more.

This turkey wild rice chowder highlights Minnesota agriculture and provides a new take on a familiar Midwest comfort food. Although similar to traditional, creamy chicken wild rice soup, this recipe features some healthful modifications. Skim milk is used in place of cream, and low-sodium chicken stock is used rather than regular chicken stock, making this chowder lighter and more heart-healthy. Pair with a side of fruit to include all five food groups - cheers to enjoyment, variety, and balance!

Number of servings:  6

Serving size: 1 cup

Ingredients

• 6 cups low-sodium chicken stock
• 1 carrot, chopped
• 1 onion, diced
• 3 celery stalks, chopped
• 8 ounces cooked turkey breast, cut into medium-sized chunks
• 1 cup cooked wild rice
• 1 cup skim milk
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon salt
• ¼ teaspoon ground black pepper
• 2 tablespoons cornstarch or arrowroot
• 2 tablespoons cold water

 Directions

1. Cook the wild rice according to package instructions.
2. Add the carrots, onions, and celery to a large, heated soup pot. Stir until vegetables are tender.
3. Add the chicken stock. Let simmer until the broth has reduced down to 4 cups.
4. Add the rosemary, thyme, salt, pepper, chopped turkey, and wild rice.
5. Add the skim milk and return the soup to a low boil.
6. Mix the cornstarch or arrowroot with the water. Once the soup has reached a low boil, whisk in the mixture, stirring the soup until it thickens to a chowder consistency.

Nutritional analysis per serving:

•          Calories – 170
•          Total Fat – 3 g
•          Saturated fat – 1.5 g
•          Sodium – 350 mg
•          Total carbohydrate – 15 g
•          Dietary fiber – 2 g
•          Protein – 20 g

This recipe and more can be found within Cook Smart, Eat Well and as part of the Mayo Clinic Diet.