Wild rice powers hot bowl
Nutty grain adds nutrition, flavor to creamy soup
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 of 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.
Creamy Wild Rice and Ham Soup uses nutty-flavored wild rice to up the nutritional value of a creamy soup made with low-fat dairy.
Cooking tip: Wild rice takes about one hour to steam, so plan ahead.
CREAMY WILD RICE AND HAM SOUP
Makes 6 (1 cup) servings
4 tablespoons butter ¼ cup minced onion ¼ cup finely chopped celery ½ cup all-purpose flour 3 cups reduced-sodium, low-fat chicken broth 1½ cups cooked wild rice ⅓ cup chopped lean ham, visible fat removed ½ cup finely chopped carrot ¾ cup fat-free half-and-half ½ cup shredded low-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.
PER SERVING: 233 calories (42 percent from fat), 11 g total fat (6 g saturated), 26 mg cholesterol, 23 g carbohydrates, 12 g protein, 302 mg sodium, 2 g dietary fiber.