Comfort Food With A Healthy Twist

Comfort Food With A Healthy Twist


Now that we are in the heart of Fall; all the warm and cozy foods are in full swing. Comfort food is typically thought of as unhealthy but I am hear to give you a twist on one of my all time favorite soups: Chicken Wild Rice.

I love getting recipes and finding ways to put a healthier twist on them. A typical wild rice soup uses cream for the base which is what adds the most calories and fat. When I am making soups that require a thickening agent, I just use olive oil and whole wheat flour to make a roux. Below you will find my go to recipe.



Chicken Wild Rice & Quinoa Soup 

6 tbsp. olive oil
1/2 cup whole wheat flour 

1/2 cup chopped onion
4 cups chicken broth

1 cup cooked wild rice

1 cup cook quinoa

3/4 cup grated carrots

1 1/2 cups cooked chopped chicken

1/2 tsp salt
skim milk or almond milk to thin if needed 


In large saucepan, saute onion in olive oil until translucent. Add flour, making a roux, stir until bubbly; slowly add chicken broth. Add carrots, simmer about 5 minutes until carrots are tender, add wild rice, quinoa, and salt; simmer additional 5 minutes to heat through.

Health benefits of some of the above ingredients: 

Olive oil 

  • full of antioxidants, healthy fats to lower cholesterol, promote brain health

Whole Wheat Flour, Wild Rice, and Quinoa 

  • high in antioxidants 
  • high fiber content which keeps your digestion smooth and helps lower cholesterol.
  • Contains essential minerals which give you energy and nurture your bones. 
  • Essential vitamins for overall health and immunity. 
  • Protein; Quinoa is considered a complete protein as contains all 9 nine essential amino acids

 What is your favorite recipe with a healthy twist? Or do you need Ideas for altering a recipe? Let us know!! Enjoy!

Kerra Pietsch, LPTA, C.F.N.C.
Andover Physical Therapy

The information provided in this recipe is for informational purposes only and does not constitute as a weight loss plan. The information is provided to enlighten consumers on healthier eating and food preparation. Physical Therapy Consultants, inc. does not assume any legal liability or responsibility for the use of the information provided.






November 7th, 2015

Posted In: General

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