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Ingredients
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2 tablespoons olive oil
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1 small onion, chopped
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2 medium carrots, chopped
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2 medium stalks celery, chopped
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8 ounces cremini or white button mushrooms, chopped (3 cups)
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¾ teaspoon salt
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¼ teaspoon ground pepper
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2 tablespoons all-purpose flour
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4 cups low-sodium chicken broth
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2 cups water
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1 cup wild rice
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1 cup chopped green beans
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2 ½ cups shredded cooked turkey or chicken (about 10 oz.)
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2 cups whole milk
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1 tablespoon lemon juice
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2 teaspoons chopped fresh thyme or 1/2 tsp. dried
Directions
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Heat oil in a large pot over medium-high heat. Add onion, carrots, celery, mushrooms, salt, and pepper. Cook, stirring occasionally, until the vegetables are softened and the mushrooms have begun to release their liquid, about 6 minutes.
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Sprinkle flour over the vegetables; cook, stirring, until the vegetables are coated and beginning to brown, about 1 minute more. Add broth and water; cook, scraping up any browned bits, for 1 minute.
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Add wild rice and bring to a boil. Cover, reduce heat to maintain a simmer, and cook, stirring occasionally, for 40 minutes. Add green beans; cover and continue cooking until the beans are soft and the rice is tender, about 10 minutes more.
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Add turkey (or chicken), milk, lemon juice, and thyme. Cook, stirring, until warmed through.
Nutrition Facts (per serving)
312 | Calories |
10g | Fat |
34g | Carbs |
24g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 3/4 cups | |
Calories 312 | |
% Daily Value * | |
Total Carbohydrate 34g | 12% |
Dietary Fiber 4g | 13% |
Total Sugars 8g | |
Protein 24g | 47% |
Total Fat 10g | 12% |
Saturated Fat 3g | 14% |
Cholesterol 56mg | 19% |
Vitamin A 3944IU | 79% |
Vitamin C 7mg | 8% |
Folate 70mcg | 18% |
Sodium 454mg | 20% |
Calcium 139mg | 11% |
Iron 2mg | 11% |
Magnesium 86mg | 20% |
Potassium 681mg | 14% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.