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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 256.8
  • Total Fat: 7.1 g
  • Cholesterol: 49.9 mg
  • Sodium: 966.7 mg
  • Total Carbs: 25.7 g
  • Dietary Fiber: 2.8 g
  • Protein: 23.7 g

View full nutritional breakdown of Chicken and Wild Rice Chowder calories by ingredient
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Chicken and Wild Rice Chowder

Submitted by: TOMIANNIE

Introduction

This chowder is so creamy and satisfying -- comfort food at its best, for less than 250 calories in a nice big serving. Perfect for soup season! This chowder is so creamy and satisfying -- comfort food at its best, for less than 250 calories in a nice big serving. Perfect for soup season!
Number of Servings: 10

Ingredients

    * Olive Oil, 3 tbsp (divided)
    * Butter, salted, 1 tbsp
    * Carrots, raw, 2 cup, chopped
    * Celery, raw, 2 cup, diced
    * Onions, raw, 1 cup, chopped
    * Wild Rice, 3 cup
    * Chicken Broth, 8 cup (8 fl oz)
    * Bay Leaf, .25 tsp, crumbled
    * Milk, canned, evaporated, nonfat, 14 fl oz (remove)
    * About 2 c. cooked Chicken Breast (I sauted mine in the remaining 2 T of olive oil)
    * Yellow Sweet Corn, Canned, 1.5 cup (remove)

Directions

Heat 1 T. olive oil and butter together in a large soup pot, then saute carrots, celery, and onions until the carrots are just starting to get tender. Add wild rice and stir to coat, then add broth and bay leaf. Cover and simmer for about an hour or until the rice is tender, stirring occasionally.

When the rice is tender, remove about two cups of the soup (make sure you get lots of the rice and veggies) and put in the blender with the can of evaporated milk, then puree. Stir this into the soup pot, then add chicken and corn. Salt and pepper to taste. Continue to simmer until heated through.

*I usually make this using a wild rice pilaf that also has lentils and black-eyed peas in it, which is absolutely delicious.

Number of Servings: 10

Recipe submitted by SparkPeople user TOMIANNIE.






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Member Ratings For This Recipe

  • Wow, this is great! The pureeing and low fat evaporated milk give it a creamy texture without adding extra fats. Doesn't taste like a low cal recipe at all. - 2/28/10

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  • This chowder is not only healthy, it's incredibly satisfying (move over Snickers). Incredibly delicious. My wife said it was easy to make, and she loves it just as much. We'll definitely be eating it around here. - 2/3/10

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