CREAMED CORN SOUP

For a flavor accent, garnish bowls of soup generously with finely chopped cilantro or parsley.

4 first-course servings (about 1 cup each)

½ cup chopped onion

1 medium Idaho potato, peeled, cubed

2 cloves garlic, minced

1 can (15½ ounces) whole kernel corn, drained

3 tablespoons flour

½ teaspoon ground coriander

⅛ teaspoon cayenne pepper

2 cans (14½ ounces each) vegetable or chicken broth

1 cup fat-free milk

2 medium tomatoes, seeded, chopped

Salt and pepper, to taste

1. Sauté onion, potato, and garlic in lightly greased saucepan until onion is tender, about 5 minutes. Stir in corn, flour, coriander, and cayenne pepper; cook 1 minute longer. Stir in broth and heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes.

2. Process soup in food processor or blender until almost smooth; return to saucepan; stir in milk and tomatoes and heat to boiling. Reduce heat and simmer, uncovered, 5 minutes. Season to taste with salt and pepper.

Per Serving:

Calories: 238

% of calories from fat: 8

Fat (gm): 2.3

Saturated fat (gm): 0.4

Cholesterol (mg): 1

Sodium (mg): 443

Protein (gm): 7.7

Carbohydrate (gm): 45.7

Exchanges:

Milk: 0.0

Vegetable: 3.0

Fruit: 0.0

Bread: 2.0

Meat: 0.0

Fat: 0.5