Saturday, June 25, 2005
recipe: summer corn and white bean soup
This is a really flavorful, good-for-summertime soup. VERY quick to prepare.
This is from page 130 of the July 2005 issue of Cooking Light. [recipe follows]
Summer Corn and White Bean Soup
1T canola oil
1C sliced green onions
3/4C chopped cooked ham (I doubled this because I like chunky soups)
3C fresh corn kernals (I used frozen)
1/2t salt
2 15oz cans of navy beans, rinsed and drained
2 14oz cans fat-free, less-sodium chicken broth
2 4oz cans chopped green chilies, undrained
Heat oil in dutch oven or similar soup-making pot, over medium heat. Add onions and ham, cook for 3 minutes, stirring frequently. Stir in corn and other remaining ingredients, bring to boil then reduce heat and simmer for 5 minutes or until thoroughly heated.
NUTRITIONAL INFO per-serving (1 1/4 C soup based on original recipe) is: calories 278 (17% from fat); fat 5.3g (sat 1g, mono 2.5g, poly 1.4g); protein 17; carbs 42.8g; fiber 10.1g; cholesterol 16mg; iron 4.2mg; sodium 593mg; calc 150mg
technorati tag: recipes
go to main page
This is a really flavorful, good-for-summertime soup. VERY quick to prepare.
This is from page 130 of the July 2005 issue of Cooking Light. [recipe follows]
Summer Corn and White Bean Soup
1T canola oil
1C sliced green onions
3/4C chopped cooked ham (I doubled this because I like chunky soups)
3C fresh corn kernals (I used frozen)
1/2t salt
2 15oz cans of navy beans, rinsed and drained
2 14oz cans fat-free, less-sodium chicken broth
2 4oz cans chopped green chilies, undrained
Heat oil in dutch oven or similar soup-making pot, over medium heat. Add onions and ham, cook for 3 minutes, stirring frequently. Stir in corn and other remaining ingredients, bring to boil then reduce heat and simmer for 5 minutes or until thoroughly heated.
NUTRITIONAL INFO per-serving (1 1/4 C soup based on original recipe) is: calories 278 (17% from fat); fat 5.3g (sat 1g, mono 2.5g, poly 1.4g); protein 17; carbs 42.8g; fiber 10.1g; cholesterol 16mg; iron 4.2mg; sodium 593mg; calc 150mg
technorati tag: recipes
go to main page
Labels: food
