Southwest Corn And Turkey Soup from Healthy Diabetic Recipes

Southwest Corn And Turkey Soup Recipe

Recipe Ingredients:

3 dried 4"-long ancho chilies
= (or 6 dried 6"-long New Mexico chilies)
2 small zucchini
1 medium onion, thinly sliced
3 garlic cloves, minced
1 tsp ground cumin
3 cans fat-free reduced-sodium chicken broth, (14 oz ea)
8 oz shredded cooked dark turkey meat - (to 12)
= (1 1/2 to 2 cups)
1 can chick-peas or black beans - (15 oz), rinsed, drained
1 package frozen corn - (10 oz)
1/4 cup cornmeal
1 tsp dried oregano leaves
1/3 cup chopped fresh cilantro

Recipe Instructions:

Cut stems from chilies; shake out seeds. Place chilies in medium bowl; cover with boiling water. Let stand 20 to 40 minutes or until chilies are soft; drain. Cut open lengthwise and lay flat on work surface. With edge of small knife, scrape chili pulp from skin (thicker-skinned ancho chilies will yield more flesh than thinner-skinned New Mexico chilies). Finely mince pulp; set aside.

Cut zucchini in half lengthwise; slice crosswise into 1/2-inch-wide pieces. Set aside.

Spray large saucepan with cooking spray; heat over medium heat. Add onion; cook, covered, 3 to 4 minutes or until light golden brown, stirring several times. Add garlic and cumin; cook and stir about 30 seconds or until fragrant.

Add chicken broth, reserved chili pulp, zucchini, turkey, chick-peas, corn, cornmeal and oregano; bring to a boil over high heat. Reduce heat to low; simmer 15 minutes or until zucchini is tender.

Stir in cilantro; ladle into bowls and serve.

This recipe yields 6 servings.

Exchanges Per Serving: 2 Starch, 1 Meat.

Nutrition Facts: Calories 243; Calories from Fat 19%; Total Fat 5g; Saturated Fat 1g; Protein 19g; Carbohydrates 32g; Cholesterol 32mg; Sodium 408mg; Dietary Fiber 7g.

Comments: Dry chilies add a rich earthy flavor not achievable with their fresh counterparts.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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