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Ингредиенты
- 1/4 c. oil or possibly butter
- 2 c. sliced onions
- 2 tsp chopped garlic
- 4 c. corn
- 4 c. stock
- 1/4 tsp nutmeg
- 1/2 c. instant lowfat milk pwdr
- 3/4 c. cooked beans
- 1/2 tsp salt
Инструкции
- Heat oil in large Dutch oven. Stir fry onions and garlic till browned. Add in 3/4 of the corn, all stock and nutmeg. Bring to a boil and simmer till corn is tender.
- Puree remaining corn with some of the stock. Add in the lowfat milk pwdr to the puree. Blend puree into the soup pot with the beans and salt. Bring the soup to almost boiling, lower heat and simmer for a few min.
- Check seasonings and serve. (Optional: Add in 1 to 2 minced cooked potatoes to thicken)
- This recipe yields 1 1/2 qts for 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 422g | |
| Recipe makes 4 servings | |
| Calories 264 | |
| Calories from Fat 135 | 51% |
| Total Fat 15.26g | 19% |
| Saturated Fat 1.73g | 7% |
| Trans Fat 0.35g | |
| Cholesterol 3mg | 1% |
| Sodium 1164mg | 49% |
| Potassium 629mg | 18% |
| Total Carbs 23.67g | 6% |
| Dietary Fiber 2.4g | 8% |
| Sugars 11.79g | 8% |
| Protein 10.59g | 17% |
