Healthy Tip of the Month
Superfast Summer Recipe
Summer Corn and White Bean Soup. The perfect summer soup is light and full of quick-cooking, fresh, and flavorful seasonal vegetables. This hearty dish features fiber-rich navy beans, spicy green chiles, meaty ham, and crunchy sweet corn, and takes less than 10 minutes to prepare. Other summer produce like zucchini, tomatoes, and fresh herbs like cilantro or parsley would make excellent additions.
This quick, fiber-packed soup is a terrific way to use fresh corn. Add a slight kick with a sprinkle of Monterey Jack cheese with jalapeño peppers just before serving.
Yield: 6 servings (serving size: about 1 1/2 cups)
- 1 tablespoon canola oil
- 1 cup sliced green onions
- 3/4 cup chopped cooked ham (about 4 ounces)
- 3 cups fresh corn kernels (about 5 ears)
- 1/2 teaspoon salt
- 2 (15-ounce) cans navy beans, rinsed and drained
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 2 (4.5-ounce) cans chopped green chiles, undrained
Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.
- Calories: 278 (17% from fat)
- Fat: 5.3g (sat 1g,mono 2.5g,poly 1.4g)
- Protein: 17g
- Carbohydrate: 42.8g
- Fiber: 10.1g
- Cholesterol: 16mg
- Iron: 4.2mg
- Sodium: 593mg
- Calcium: 150mg
Source: Cooking Light, JULY 2005
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