Wild Rice, Shrimp & Fennel Soup

Wild Rice, Shrimp & Fennel Soup

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From: Diabetic Living Magazine

Bold fennel and mild leeks add incredible flavor to this hearty wild rice and shrimp soup recipe.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 pound fresh or frozen peeled, deveined medium shrimp
  • 1 fennel bulb
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 1 cup thinly sliced leeks
  • 1 medium carrot, halved lengthwise and sliced
  • ¾ cup uncooked wild rice, rinsed and drained
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • 1 cup water
  • ¾ cup low-fat (1%) milk
  • 2 tablespoons all-purpose flour
  • 2 teaspoons chopped fresh thyme
  • 2 tablespoons dry sherry
  • Fresh thyme sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw shrimp, if frozen. Halve the shrimp lengthwise. Rinse the shrimp; pat dry with paper towels. Set aside. Core and coarsely chop fennel bulb. If desired, set aside some of the fennel leaves for garnish.
  2. Heat oil and butter in a large pot over medium heat. Add the chopped fennel, leeks, and carrot; cook about 8 minutes or until tender. Stir in wild rice, salt, and pepper. Cook and stir 1 minute more. Add broth and the water. Bring to boiling; reduce heat. Simmer, covered, 40 to 45 minutes or until the rice is tender.
  3. Whisk together milk and flour in a small bowl. Whisk the milk mixture into the soup along with chopped thyme. Cook and stir until the soup is thickened and bubbly.
  4. Stir the shrimp into the soup. Simmer, uncovered, 2 to 3 minutes or until the shrimp are opaque. Stir in sherry. If desired, garnish with the reserved fennel leaves and/or thyme sprigs.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 237 calories; 5 g fat(2 g sat); 3 g fiber; 25 g carbohydrates; 22 g protein; 54 mcg folate; 128 mg cholesterol; 4 g sugars; 2,134 IU vitamin A; 8 mg vitamin C; 137 mg calcium; 2 mg iron; 550 mg sodium; 678 mg potassium
  • Nutrition Bonus: Vitamin A (43% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1½ starch, 1 vegetable

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