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
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