Healthy Living Recipes

Corn Soup, Cajun-Style

Preparation time: 30 minutes
Serves : 12
Serving size: 1 cup

Ingredients

• 1 Tbsp. canola oil
• 1 1/2 cups chopped onion
• 5 stalks green onion, chopped
• 1 cup chopped green bell pepper
• 2 cloves garlic, chopped
• 1/2 cup flour
• 5 cups water
• 4 chicken thighs, skinned, deboned, and chopped
• 14 ounce can no-added-salt tomoatoes, chopped (reserve juice)
• 2 cups fresh tomatoes, chopped
• 6 ounce can tomato paste
• 1/8 tsp. salt
• 1/8 tsp.pepper 1
• 2 ounces reduced-fat sausage
• 32 ounces frozen whole kernel corn
• 4 ounces lean boneless ham

1. Heat the oil in a large soup pot and saute the onion, green onion, green bell pepper,a dn garlic until tender. Add the flour and cook, stirring constantly, until bubbly.

2. Add the water, chicken, tomatoes and juice, tomato paste, salt and pepper.

3. Brown the sausage in a separate skillet and drain. Add the sausage to the soup pot along with the corn and ham. Bring to a boil, stirring frequently.

4. Reduce the heat and simmer, uncovered for 1 hour, stirring occassionally.

Exchanges
1 1/2 starch
2 vegetables
1 medium-fat meat

Calories 237
Calories from Fat 62
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 38 mg
Sodium 487 mg
Carbohydrate 32 g
Dietary Fiber 4 g
Sugar 7 g
Protein 16 g