Southwest Corn And Turkey Soup

Southwest Corn And Turkey Soup

Serves: 6
 
 
Soups
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from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Southwest Corn And Turkey Soup, you'll need:
  • 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

Method

  • 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.
Nutritional Facts (Per Serving)
Calories 243, Calories from Fat 19%, Total Fat 5g, Saturated Fat 1g, Protein 19g, Carbohydrates 32g, Cholesterol 32mg, Sodium 408mg, Dietary Fiber 7g.
Source:
DiabeticCooking.com. © Publications International Ltd, 2002.
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