Time for Fall, Time for Soup!
Chicken Corn Chowder
Yield: 4 servings
1 tablespoon butter
6 green onions
2 tablespoons all-purpose flour
2 cups chopped cooked chicken breast
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (10-ounce) packages frozen corn kernels, thawed and divided
1 (14-ounce) can fat-free, less-sodium chicken broth
2 cups fat-free milk
1/2 cup (2 ounces) preshredded cheddar cheese
Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.
While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese.
CALORIES 394 (26% from fat); FAT 11.5g (sat 5.8g,mono 3.4g,poly 1.4g); IRON 2.2mg; CHOLESTEROL 84mg; CALCIUM 293mg; CARBOHYDRATE 40.7g; SODIUM 534mg; PROTEIN 35.5g; FIBER 4.5g
Spicy Tomato and White Bean Soup
Yield: 4 servings (serving size: 1 cup)
1 (14-ounce) can fat-free, less-sodium chicken broth, divided
2 teaspoons chili powder
1 teaspoon ground cumin
1 (16-ounce) can navy beans, drained and rinsed
1 medium poblano chile, halved and seeded
1/2 onion, cut into 1/2-inch-thick wedges
1 pint grape tomatoes
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon extravirgin olive oil
1/2 teaspoon salt
Cilantro sprigs (optional)
Combine 1 cup broth, chili powder, cumin, and beans in a Dutch oven over medium-high heat. Combine remaining broth, poblano, and onion in a food processor; pulse until vegetables are chopped. Add onion mixture to pan.
Add tomatoes and cilantro to food processor, and process until coarsely chopped. Add tomato mixture to pan; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are tender. Remove from heat; stir in juice, olive oil, and salt. Garnish with cilantro sprigs, if desired.
CALORIES 157 (25% from fat); FAT 4.3g (sat 0.6g,mono 2.6g,poly 0.6g); IRON 2.4mg; CHOLESTEROL 0.0mg; CALCIUM 65mg; CARBOHYDRATE 23.1g; SODIUM 828mg; PROTEIN 8.1g; FIBER 6.7g