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Wild Rice Soup

This is an elegant soup that originated in Minnesota. There are many recipes for this soup and most of them are made with light or even heavy cream. This recipe is much lower in calories and fat but it is just as tasty.




1 tablespoon butter or margarine
1 medium onion, finely chopped
1/3 cup flour
4 cups fat-free chicken broth. divided
1/2 cup carrots, grated or finely chopped
1 can (12 ounces) evaporated fat-free milk or 12 ounces whole milk
3 cups cooked wild rice*
4 ounces extra lean canned ham, finely diced (1 cup)
2 tablespoons dry sherry
1/4 teaspoon nutmeg
1/4 teaspoon white pepper
salt and pepper to taste
1/4 cup slivered almonds, toasted




Wild Rice Soup

In a heavy large saucepan, melt butter. Add onion and cook until translucent.


In a shaker or jar, combine flour with 1 cup of the broth. Shake or mix until smooth. Add to saucepan along with remaining broth.


Bring to a boil while stirring constantly. Boil for 1 minute. Add carrots and cook until tender. Add milk, cooked rice, ham, sherry, nutmeg, and white pepper. Heat through and keep warm until ready to serve. Season with salt and pepper.

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If soup is too thick, thin with extra broth, milk, or cream.

Serve in individual bowls and top with slivered almonds.


*Note: In a large saucepan, cook ¾ cup of wild rice in 6 cups of salted water. Bring to a boil and continue to boil gently for about 45 minutes or until rice is tender. Drain well.


Serves 6


Nutrition Information Per Serving


Calories 235

Fat, gm. 6

Protein, gm. 13 

Carbs, gm. 32

Cholesterol, mg. 15 

Fiber, gm. 2.5