Showing You How To Give Up Sodium Without Giving Up Your Life
Mexican Corn Soup
A creamy corn soup, given a Mexican twist with the garnishes.
2 c Frozen Corn
2 c Skim Milk
2 T Unsalted Butter,softened
1 T Chopped Chiles
2 T Monterey Jack Cheese Shredded
3 corn tortillas,cut into thin strips and fried crisp
Combine corn and 1 cup of the milk in a blender. Puree at high speed until smooth; set aside. In a heavy sauce pan, heat the butter over medium heat until melted and bubbly. Add the corn puree and cook over medium heat for about 5 minutes, stirring constantly. Add the remaining milk; bring mixture to a boil. Reduce heat to low and simmer for about 15 minutes, stirring to avoid sticking. In each of 3 bowls, put 1 teaspoon of the diced chilies and 2 teaspoons of the shredded cheese. Ladle the hot soup into the bowls and garnish with a few tortilla strips.
Yield: 3 Servings
Sodium Category: ModerateSodium
Diabetic Exchanges
2 Starch
0 Fruit
1 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
2 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 3 Amount Per Serving |
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| Calories | 302 |
| Calories from Fat | 105 |
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| % Daily Values * | |
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Total Fat 12 gr Saturated Fat 6 gr Polyunsaturated Fat 1 gr Monounsaturated Fat 3 gr Cholesterol 29 mg Sodium 161 mg Potassium 628 mg Carbohydrates 41 gr Dietary Fiber 4.2gr Protein 13 gr |
17% 32% 10% 6% 14% 16% 17% |
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Vitamin A Vitamin C Calcium Iron |
17% 15% 33% 6% |
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* Percent Daily Values are based on a 2000 calorie diet |
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