| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats | Veg09 | 6 | Servings | |
INGREDIENTS
| 2 | t | Olive oil |
| 1 | White onion, chopped | |
| 2 | Garlic cloves, minced | |
| 2 1/2 | c | Corn kernels |
| 2 | Red potatoes, peeled and | |
| diced | ||
| 1/2 | Jalapeno pepper, seeded | |
| Deveined and chopped | ||
| wear gloves to prevent | ||
| irritation | ||
| 3 | c | Low-sodium chicken broth |
| Salt, to taste | ||
| Freshly ground pepper, to | ||
| taste | ||
| 1/2 | Red bell pepper, seeded and | |
| diced | ||
| 1 | T | Chopped cilantro |
INSTRUCTIONS
Makes 6 servings The amount of corn you can scrape from an ear varies considerably--you'll get between 1/2cup and 1 1/4 cups, depending on its size; feel free to substitute frozen corn kernels. For a spicier soup, use one jalapeno. In a large nonstick saucepan, combine the oil and onion over medium-high heat. Cook, stirring occasionally, until translucent and beginning to brown, about 3 minutes. Add the garlic and stir 15 seconds. Stir in the corn, potatoes and jalapeflo; cook, stirring, until the corn begins to soften, about 3 minutes. Add the broth; bring to a boil. Reduce the heat to low and simmer, covered, until the vegetables can be easily mashed, about 15 minutes. Transfer to a food processor or blender and puree. Season with salt and pepper to taste. Serve, sprinkled with bell pepper and cilantro. If you prefer a chunkier soup, puree half of the mixture. Stir it back into the pat before seasoning with salt and pepper. Per serving: 125 calories, 3 g total fat, 1 g saturated fat, 3 mg cholesterol, 61 mg sodium, 24 g total carbohydrate, 3 g dietary fiber, 5 g protein, 23 mg calcium. POINTS PER SERVING: 2. Recipe by: Dieting with the Duchess, by Sarah The Duchess of York & WW Converted by MM_Buster v2.0l.
A Message from our Provider:
“Jesus: Because with God only perfection will do”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 125
Calories From Fat: 24
Total Fat: 2.8g
Cholesterol: 0mg
Sodium: 256.5mg
Potassium: 522.5mg
Carbohydrates: 22.9g
Fiber: 2.7g
Sugar: 2.8g
Protein: 5.2g