Wild rice, leftovers add to soup’s flavor

Wild rice isn’t technically rice.

A seed grass, wild rice grows in cold water rivers and lakes throughout the Great Lakes region, where it became a staple in the Chippewa and Sioux tribes.

The glossy, brownish-black grains contain twice the protein and fiber of brown rice, which dietitians say helps us feel full longer.

This creamy soup combines wild rice and ham, ideal for making use of Easter leftovers.

Cooking tip: Wild rice takes about 1 hour to steam, so plan ahead.

Creamy Wild Rice and Ham Soup

4 tablespoons butter ¼ cup minced onion ¼ cup finely chopped celery ½ cup all-purpose flour

3 cups chicken broth

1 ½ cups cooked wild rice (see note) ⅓ cup chopped lean ham, visible fat removed ½ cup finely chopped carrot ¾ cup half-and-half ½ cup shredded reduced-fat cheddar cheese 3 tablespoons dry sherry Salt and pepper to taste

Melt butter in a medium saucepan over medium-high heat. Add onion and celery and cook, stirring frequently, until onion is softened. Stir in flour; blend well.

Gradually stir in chicken broth. Bring to a boil; stirring constantly. Add wild rice, ham and carrot. Reduce heat to maintain a simmer. Simmer 15 minutes.

Stir in remaining ingredients and cook over medium-low heat 5 to 10 minutes or until heated through.

Makes 6 servings.

Note: To cook, combine 1 part wild rice to 3 parts liquid. Simmer until tender, 45 minutes to 1 hour. Or cook according to package instructions.

Nutrition information: Each serving contains approximately 250 calories, 13 g protein, 15 g total fat, 21 g carbohydrate, 38 mg cholesterol, 285 mg sodium and 2 g fiber.

Carbohydrate choices: 1 ½ .