American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet Hardcover - 2011 - 4th Edition

Excerpt

Corn and Green Chile Soup Serves 4; heaping 3/4 cup per serving
 
Ready in no time, this chunky and spicy soup requires very little cleanup.
 
16 ounces frozen whole-kernel corn, thawed
12 ounces fat-free evaporated milk
2 ounces chopped green chiles, drained
1/4 to 1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon cayenne (optional)
1/2 medium red bell pepper, finely chopped (optional)
3 medium green onions, finely chopped
2 teaspoons light tub margarine
1/4 cup shredded fat-free sharp Cheddar cheese
 
In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.
 
Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.
 
Cook’s Tip on Thawing Frozen Vegetables: To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.
 
Nutrition Analysis (per serving)
Calories                               208
Total Fat                            2.0 g
   Saturated                        0.5 g
   Trans                              0.0 g
   Polyunsaturated              0.5 g
   Monounsaturated             0.5 g
Cholesterol                         5 mg
Sodium                          265 mg
Carbohydrates                     38 g
   Fiber                                 4 g
   Sugars                             15 g
Protein                                13 g
Calcium                          358 mg
Potassium                      658 mg
 
Dietary Exchanges
1 1/2 starch
1 fat-free milk