Cream of chicken and wild rice chowder

Dietitian's tip:

A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.

Ingredients

1. 1 teaspoon olive oil
2. 4 cups finely chopped onion
3. 2 cups finely chopped carrots
4. 2 cups finely chopped celery
5. 6 cups low-sodium chicken stock
6. 2 1/4 cups water
7. 1 cup uncooked wild rice
8. 2 tablespoons chopped fresh thyme
9. 1 tablespoon chopped fresh rosemary
10. 1 bay leaf
11. 1/2 teaspoon ground black pepper
12. 8 ounces shredded cooked chicken breast
13. 2 cups skim milk
14. 1/4 cup half-and-half
15. 1/4 cup cornstarch

Directions

Heat a large sauce pot to medium-high heat. Add the oil. Once the oil is heated, add the onions, carrots and celery. Cook for about 5 minutes until vegetables are tender. Add the chicken stock, 2 cups water, wild rice, thyme, rosemary, bay leaf and pepper to the pot. Bring to a low boil and cook for about 45 minutes. Stir in chicken, milk and half-and-half and cook for 5 minutes. In a small bowl, combine the cornstarch and 1/4 cup water. When the soup begins to boil, slowly whisk in the cornstarch slurry and cook for a few minutes to thicken. Remove soup from heat, and remove the bay leaf before serving.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.