Ingredients:
1 1/2 teaspoons canola oil
2 large onions, chopped
1 stalk celery, chopped
1 red bell pepper, diced
3 cloves garlic, minced
1/2 teaspoon ground cumin
3 1/2 cups reduced-sodium chicken broth
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 bay leaf
2 cups frozen corn kernels
1 potato, peeled and diced
2 tablespoons cornstarch
1 12-ounce can nonfat evaporated milk
Salt & freshly ground pepper, to taste
Pinch cayenne pepper
Directions:
1. Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
2. Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne.
Makes 6 Servings (1 Cup Per Serving)
Nutritional Info Per Serving: 200 calories; 2 g fat; 5 mg cholesterol; 38 g carbs; 10 g protein;
4 g fiber; 208 mg sodium
2 large onions, chopped
1 stalk celery, chopped
1 red bell pepper, diced
3 cloves garlic, minced
1/2 teaspoon ground cumin
3 1/2 cups reduced-sodium chicken broth
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 bay leaf
2 cups frozen corn kernels
1 potato, peeled and diced
2 tablespoons cornstarch
1 12-ounce can nonfat evaporated milk
Salt & freshly ground pepper, to taste
Pinch cayenne pepper
Directions:
1. Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
2. Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne.
Makes 6 Servings (1 Cup Per Serving)
Nutritional Info Per Serving: 200 calories; 2 g fat; 5 mg cholesterol; 38 g carbs; 10 g protein;
4 g fiber; 208 mg sodium
No comments:
Post a Comment