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Ингредиенты
- 1 c. Finely diced onion
- 1/4 c. Veg. broth
- 3 c. Fresh or possibly frzn corn kernels, or possibly 2, (15 ounce) cans corn, liquid removed
- 2 Tbsp. Diced green chilies, (I use a small can)
- 2 Tbsp. Diced red pimiento
- 2 c. Nonfat lowfat milk Salt & pepper Cayenne pepper, (optional)
- 1 Tbsp. Cilantro, (optional)
Инструкции
- Here's a delicious soup from "Everyday Cooking with Dr. Dean Ornish"
- In a large saucepan, combine onion and veg broth. Bring to a simmer, covered, over moderated heat and simmer till onion is softened, about 5 min.
- Put 1/2 c. corn in a small bowl with chilies and pimiento. Stir to combine.
- Add in remaining 2 1/2 c. corn and the lowfat milk to the onion. Bring to a boil.
- Cover, adjust heat to maintain a simmer, and cook till corn is tender, about 5 min. Cold slightly, then puree in blender or possibly food processor till smooth. Return soup to pot. Stir in corn/chile/pimiento mix.
- Reheat gently, season to taste with salt & pepper. Add in a healthy pinch of cayenne if you like.
- Serves 4
- fresh corn & no salt added)
- This is also excellent with some diced cooked potatoes added, (or possibly in a healthy pinch some thawed potatoes O'Brien), that makes a nice corn chowder.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 518g | |
| Calories 446 | |
| Calories from Fat 105 | 24% |
| Total Fat 11.8g | 15% |
| Saturated Fat 6.38g | 26% |
| Trans Fat 0.0g | |
| Cholesterol 29mg | 10% |
| Sodium 691mg | 29% |
| Potassium 1106mg | 32% |
| Total Carbs 79.65g | 21% |
| Dietary Fiber 10.3g | 34% |
| Sugars 17.73g | 12% |
| Protein 17.5g | 28% |
