By Mayo Clinic Staff

Dietitian’s tip:

Each variety of mushroom has its own unique flavor. They all have about the same number of calories.

To make this plant based, use vegetable broth and a milk substitute.

Number of servings

Serves 4

Ingredients

  1. 1 tablespoon olive oil
  2. Half a white onion, chopped
  3. 1/4 cup chopped celery
  4. 1/4 cup chopped carrots
  5. 1 1/2 cups sliced fresh white mushrooms
  6. 1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
  7. 2 1/2 cups low-sodium, fat-free chicken broth
  8. 1 cup fat-free half-and-half
  9. 2 tablespoons flour
  10. 1/4 teaspoon dried thyme
  11. Black pepper
  12. 1 cup cooked wild rice

Directions

Put olive oil in stockpot and bring to medium heat. Add chopped onion, celery and carrots. Cook until tender. Add mushrooms, white wine and chicken broth. Cover and heat through.

In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice. Pour rice mixture into hot stockpot with vegetables. Cook over medium heat. Stir continually until thickened and bubbly. Serve warm.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Total carbohydrate 22 g
  • Dietary fiber 2 g
  • Sodium 113 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Potassium 437 mg
  • Cholesterol 4 mg
  • Protein 6 g
  • Monounsaturated fat 3 g
  • Calories 173
  • Trans fat 0 g
  • Added sugars 0 g
  • Total sugars 6 g

This recipe is one of 400 recipes collected in the “Fix-It and Enjoy-It! Healthy Cookbook” published by Good Books.