| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Meats |
|
Soups, Seafood, Diabetic, Ceideburg |
4 |
Servings |
INGREDIENTS
|
|
Stephen Ceideburg |
| 3 |
sl |
Bacon, cut into 1/4" pieces |
| 3/4 |
c |
Chopped onion |
| 1 |
|
Clove garlic, minced |
| 3/4 |
ts |
Ground cumin |
| 1/4 |
ts |
Dried red pepper flakes |
| 2 |
tb |
All-purpose flour |
| 29 |
oz |
Low-sodium chicken broth |
| 14 1/2 |
oz |
Whole peeled tomatoes |
| 1/2 |
c |
White wine |
| 1/2 |
|
Green bell pepper * |
| 1/2 |
sm |
Sweet potato ** |
| 1/2 |
lb |
Whitefish fillets *** |
| 3/4 |
c |
Frozen corn kernels |
| 1 1/2 |
ts |
Lime juice |
|
|
Pepper to taste |
|
|
Chopped fresh cilantro |
INSTRUCTIONS
* seeded and chopped ** peeled and cut into 1/2-inch cubes *** cod or
pollock, cut into 2-inch chunks
Saute bacon in a large saucepan over medium-high heat until crisp. Stir in
onions, garlic, cumin and pepper flakes. Saute 5 minutes, or until onions
are soft. Remove from heat and stir in flour. Cook 1 minute, stirring
constantly, then gradually whisk in chicken broth.
Stir in tomatoes, wine, bell pepper and sweet potato. Bring to a boil,
reduce heat and simmer 10 minutes, or until sweet potatoes are soft. Add
whitefish and corn; simmer 2 to 3 minutes, or until whitefish flakes with a
fork. Season with lime juice and pepper. Spoon into soup bowls and garnish
with cilantro.
Per serving: 201 calories (32 percent from protein, 50 percent from
carbohydrate, 18 percent from fat), 17 grams protein, 21 grams
carbohydrate, 4 grams fat, 25 milligrams cholesterol, 917 milligrams
sodium.
Exchanges: 1 1/2 vegetable, 1 bread, 2 meat, 1/2 fat.
From the Oregonian's FOODday, 1/5/93.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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