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August 29, 2004
Mexican Corn and Bean Soup
2 teaspoons olive oil
1/2 cup frozen chopped onion
1 teaspoon ground cumin
1 teaspoon bottled minced garlic
1/2 teaspoon dried oregano
1 cup frozen whole-kernel corn
1/4 teaspoon black pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can diced tomatoes and green chiles, undrained
3 lime slices
Heat oil in a large saucepan over medium-high heat. Add onion, cumin, garlic, and oregano; sauté 1 1/2 minutes. Stir in corn, pepper, broth, beans, and tomatoes; bring to a boil. Reduce heat; simmer 10 minutes. Serve with lime slices.
Yield: 3 servings (serving size: 1 2/3 cups soup and 1 lime slice)
CALORIES 241 (16% from fat); FAT 4.2g (sat 0.5g, mono 2.4g, poly 0.5g); PROTEIN 12.7g; CARB 44.7g; FIBER 12.4g; CHOL 0.0mg; IRON 3.2mg; SODIUM 722mg; CALC 87mg
Posted by carcharhinid at August 29, 2004 03:58 PM