This hearty soup recipe turns left over turkey into a creamy chowder brimming with vegetables and both wild and brown rice. Additionally this easy low calorie soup is easy to prepare and a healthy one pot meal. For a bright crispy finish, top this healthy dish with Toasted Breadcrumb Gremolata and bacon bits.
Baby it’s cold outside!
And a bowl of thick creamy turkey chowder will warm you up. This hearty soup recipe starts with a creamy chicken base loaded with brown rice, vegetables and of course turkey. Or perhaps you are looking for a new dinner idea for using leftover chicken. This chowder is a switch hitter. As either turkey or chicken will make this creamy yet heart healthy soup a home run.
The Creamy Soup Base
How to keep a creamy soup lower in calories.
To help create the base with lower calories, a rue is made from olive oil and flour. The creamy base is finished off with low-fat evaporated milk. But if calories aren’t an issue for you, you may substitute the olive oil with butter. Additionally, whole milk may be used in place of the evaporated milk.
The Rice
When making this hearty turkey chowder I prefer to use both brown rice and red rice. If red rice is unavailable, I will use a wild rice blend in place of both the brown rice and red rice. All of these are rich in rice bran and germ making them a healthier option. Additionally, they are higher in fiber and vitamins than white rice. Sprouted Red Rice is also high in antioxidants. I have been able to find both of these items in my local Ralph’s or Krogers Market. If you are unable to find red rice simply replace it with additional brown rice or wild rice.
Turkey or Chicken, the choice is yours!
Chicken with wild rice makes an equally healthy and hearty chowder as turkey.
Originally, I set out to make a hearty chowder using leftover turkey from Thanksgiving. However, this recipe has quickly become one of my daughter’s favorites. As turkey can be difficult to find year round, I have found roasted chicken breast makes a great alternative. Whether you choose to make this hearty chowder with turkey or chicken, this easy and delicious meal provides great nutrition and fiber from fresh vegetables and wild rice.
For a special touch, top this tasty dish off with a sprinkling of Toasted Bread Crumb Gremolata or a light sprinkling of chopped bacon bits.
Weight Watchers and Waist Watchers
A 1 1/2 cup serving of Hearty Turkey Chowder is 5 WW Smart Points or 372 calories.
Buon Appetito!
PrintHearty Turkey Chowder with Wild Rice
This hearty chowder loaded with vegetables, red and brown rice and chunks of turkey in a light creamy base.
- Prep Time: 25 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 25 minutes
- Yield: 12 Cups 1x
- Category: Soups/Stews
- Method: Stove top
- Cuisine: American
Ingredients
- 5 cups (600 grams) Turkey Breast, diced
- 1/2 cup (100 grams) Brown Basmati Rice, uncooked
- 1/2 cup (100 grams) Wild Rice or Red Sprouted Rice, uncooked
- 1 1/2 cups Onion, diced
- 2 cups Mushroom, sliced (optional)
- 1 1/2 cup Celery, diced
- 2 1/2 cups Carrot, diced
- 2 1/2 teaspoons Fresh Thyme, minced
- 1/2 (4 grams) teaspoon salt
- 1/2 teaspoon (1 gram) Black Pepper
- 1/8 teaspoon (<1 gram) Cayenne Pepper
- 1/4 cup (52 grams) Dry Sherry
- 5 teaspoons (20 grams) Olive Oil , divided
- 1/2 cup (74 grams) All-Purpose Flour
- 4 cups (920 grams) Low-Sodium Chicken Broth
- 2 cups (460 grams) Water
- 12 ounces (370 grams) Low-fat Evaporated (or optional Milk or Whole Milk)
Instructions
- Heat a large dutch oven or soup pot over medium heat.
- If using optional mushrooms: Place 1 teaspoon of olive oil in heated pot. Add mushrooms and season with 1/4 teaspoon salt and a few pinches of black pepper. Place lid over pot to help cook mushrooms without the addition of more oil.
- Once mushrooms are browned remove from pot and set aside.
- To the pot add 1 teaspoon of olive oil, followed by the onions, celery and carrot. Saute quickly for about 5 minutes.
- Stir in remaining olive oil and let heat through for a minute or two.
- Add flour, thyme, salt, black pepper and cayenne and cook for 2-3 minutes while stirring. The mixture will become very thick and sticky.
- Add the sherry and deglaze the pan scraping up any brown bits from the bottom of the pan.
- As soon as the sherry is absorbed, stir in broth and water one cup at a time. At first the mixture will look lumpy. But continue to stir while adding the remaining liquid. The flour mixture will blend in and become smooth.
- Bring to a boil and reduce to low heat or simmer.
- Stir in the brown rice and red rice or alternative wild rice blend. Cover and let cook for 35-40 minutes, stirring occasionally. (The flour mixture and rice will stick to the bottom of the pan and burn, if it isn’t stirred occasionally. Remove the lid and stir the rice scraping from the bottom of the pan every 10 minutes or so.)
- Once the rice has cooked, stir in the turkey, evaporated milk and cooked mushrooms, if using.
- If the soup has become too thick, add 1/2 cup to 1 cup of water in order to thin it down.
- Continue to cook until heated through about 5 minutes more.
- Season soup to taste with salt and pepper.
- Serve immediately.
- Soup may be garnished with a tablespoon of Toasted Bread Crumb Gremolata, or bacon bits.
Notes
Weight Watchers and Waist Watchers
- A 1 1/2 Cup Serving is 5 WW Smart Points on Freestyle Plan
- A 1 1/2 Cup Serving is 372 Calories
