Roasting the corn intensifies its sweetness, making this satisfying low-calorie soup a real standout. If it’s in season, try using fresh corn instead. Make this vegetarian by using vegetable broth instead of beef broth.

Serves 4

  • Cooking spray
  • 1 cup frozen whole kernel corn, partially thawed
  • 1 cup fat-free , low-sodium beef broth
  • 1 cup chopped onion
  • 1 medium garlic clove, minced
  • 1-3/4 cups water
  • 1 cup low-sodium mixed vegetable juice
  • 2 medium carrots, chopped
  • 1/4 large red bell pepper, chopped
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 2 tablespoons chopped fresh cilantro

Preheat the oven to 425 F.

  1. Lightly spray a baking sheet with cooking spray. Spread the corn in a single layer on the baking sheet. Lightly spray the corn with cooking spray.
  2. Roast for 12 to 14 minutes, or until lightly browned, stirring once halfway through. Remove from the oven.
  3. About the time you stir the corn, stir together the broth, onion and garlic in a medium-sized saucepan. Cook over medium-high heat for 4 minutes.
  4. Stir in the corn with the remaining ingredients, except the cilantro. Reduce the heat to medium, and cook for 15 minutes, stirring occasionally. Just before serving, stir in the cilantro.

Cook’s tip: Serving a broth-based vegetable soup, such as this with lunch or before dinner, is a great way to take the edge off appetites and keep servings of higher-calorie foods dishes in proportion.

Per serving: Calories 95, total fat 0.5 g; saturated fat 0 g, cholesterol 0 mg; sodium 87 mg; carbohydrates 21 g, fiber 4 g, sugars 8 g, protein 4 g

Dietary exchanges: 2 vegetable, 1/2 starch

– from the book, “The New Heart Association Cookbook”, 9th edition.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s