Using the Alberta Nutrition Guidelines, this soup recipe is:
choose most often
Per serving—1/8 of recipe, 371 g or about 325 ml (1-1/3 cup): 230 calories,
5 g fat ( 1 g saturated fat, 0 g trans fat), 440 mg sodium, 32 g carbohydrate,
3 g fibre and 16 g protein.
5 ml ( 1 tsp) olive oil
75 ml (1/3 cup) each diced carrot,celery, onion
1 clove garlic
2 L ( 8 cups) stock
250 ml ( 1 cup) wild or brown rice
250 ml ( 1 cup) each diced chicken orturkey, zucchini, tomatoes and cornniblets
5 ml ( 1 tsp) dried summer savory
15 ml ( 1 Tbsp) fresh parsley
5 ml ( 1 tsp) freshly ground pepper (orto taste)
To prepare soup:
Heat olive oil, carrot, celery and onionin stock pot, cooking and stirring untiltranslucent. Add garlic and cook for30 seconds before stirring in stockand rice. Simmer for 45 minutes. Addchicken, zucchini, tomatoes, cornand summer savory. Heat through.Serve garnished with fresh parsley andground pepper.
Chicken and wild rice soup
A tasty way to use some of your stock.
Yield: 6 litres ( 6 quarts)
Making stock requires planning. Keeptwo resealable containers in yourfreezer. After you’ve enjoyed a roastchicken or turkey, pick the bonesclean and put them into one container.
Collect celery hearts, leek tops, carrotends and onion skins from yourchopping board and keep them in theother. When you have about 1 to
2. 5 kg ( 2 to 5 pounds) of bones, youare ready to make stock.
3 bay leaves
6 sprigs of fresh parsley
6 sprigs of fresh thyme
2. 2 kg ( 5 lb) chicken or turkey bones
3 stalks fresh celery (or an equal amount offrozen bits)
3 carrots, peeled and halved
2 onions, halved (and any extra onion skins youhave, as they add a nice brown colour to thestock)
1 firm apple (green or gala), halved
6-8 L ( 6-8 quarts) cold water (avoid warm orhot water as it can seal the bones and lock theflavour inside them)
To prepare stock:
Tie peppercorns and herbs in a cheeseclothbag or place in a large tea ball. Place herbs,bones, celery, carrots, onions and apple in aheavy-bottom stock pot and add water until it isat least 2. 5 cm ( 1 inch) higher than the contentsof the pot. Bring to a boil and immediatelyreduce the heat to simmer gently, covered, fortwo hours. Skim any impurities from the surfaceduring the simmering. Strain broth through afine mesh sieve into a clean pot. Discard solids.
Return stock to simmer without a lid for anadditional 30 minutes if you want a more intenseflavour. Keep in refrigerator for up to four days,or pour it into 125- to 250-ml (1- to 2-cup)containers and freeze until needed.