Wild Rice Soup (Diabetic)


1 tablespoon olive oil
1 cup minced onion
1 cup minced celery
1 cup grated carrots
1/2 cup flour
4 cups reduced-sodium chicken broth
2 cups cooked wild rice*
1/3 cup ham, chopped
3 tablespoons chopped slivered almonds
1 teaspoon turmeric
1 cup evaporated skim milk
2 tablespoons dry white table wine


Heat the olive oil in a large pan over medium heat. Sauté the onion, celery, and
carrots until tender. Whisk the flour into the broth until there are no lumps. Add the broth to the sautéed vegetables and cook over medium to high heat, stirring constantly. Boil for one minute or until the mixture has thickened. Reduce heat and stir in rice, ham, almonds, and turmeric. Simmer for about 5 minutes. Add the evaporated skim milk and wine, then heat to desired serving temperature.
* To make 2 cups of cooked wild rice, combine 1/2 cup wild rice with 1 1/2 cups water in a saucepan. Bring to a boil, stir once, then cover and simmer over low heat until the water is absorbed and the rice is fluffy, about 45 minutes.
Yield: 5 servings

Helpful Hints:

Preparation time: 15 minutes
Cooking time: 1 hour, including rice cooking time
Serving size: about 1 1/2 cups
Nutrition Facts
Per Serving:
Calories: 240
Carbohydrate: 36 g
Protein: 12 g
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 640 mg
Fiber: 4 g
Exchanges per serving: 2 1/2 starch, 1 fat
Carbohydrate choices: 2 1/2

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