Mexican Corn Soup - 23g Carbs, 1g Fiber
From Better Homes and Gardens Diabetic Living
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
Makes 6 servings
16 oz corn, whole kernel frozen
1 cup broth, reduced-sodium chicken
4 oz peppers, green chile
1 clove garlic, minced
1 Tbsp oregano, fresh
1/2 tsp salt
1/4 tsp pepper, ground black
2 cups milk, fat-free
1 cup chicken, breast (cooked)
1 cup tomato
1 cup cheese, shredded Monterey Jack
Parsley
Oregano, fresh
1. In a blender, combine half of the corn and the chicken broth.
Cover; blend until nearly smooth.
2. In a large saucepan, combine corn puree, remaining corn, chile
peppers, garlic, dried oregano (if using), salt, and black pepper.
Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes,
stirring occasionally. Stir in milk, chicken, tomatoes, and snipped
oregano (if using); heat until just boiling. Remove from heat. Stir
in cheese until melted. If desired, sprinkle individual servings
with snipped parsley and garnish with oregano sprigs.
Nutritional Info (per serving):
266 Calories, 4g Saturated Fat, 471mg Sodium, 8g Total Fat,
23g Carbs, 1g Dietary Fiber, 39mg Cholesterol, 17g Protein
Exchanges: 1 1/2 Starch, 1 1/2 Lean Meat, 1 1/2 Carb Choices