Post by marlaoh on Feb 25, 2004 7:54:46 GMT -6
Diabetic Corn Soup, Cajun-Style
canola or corn oil 1 Tbsp ---
chopped onion 1 1/2 cups ---
green onion, chopped with tops 5 ea ---
green bell pepper, chopped 1 ea ---
garlic, chopped 2 ea ---
all-purpose flour 1/2 cup ---
water 5 cups ---
chicken thighs, skinned, deboned, and chopped 4 ea ---
14 oz can chopped tomatos,( reserve juice) 1 ea ---
chopped tomatoes 2 cups ---
tomato paste --- 6 oz
salt 1/8 tsp ---
pepper 1/8 tsp ---
reduced-fat turkey sausage --- 12 oz
frozen white corn kernels,thawed --- 32 oz
ham, lean and boneless --- 4 oz
Heat the oil in a large soup pot and saute the onion, green onion, bell pepper, and garlic until tender. Add the flour and cook, stirring constantly, until bubbly.
Add the water, chicken, tomatoes and juice, tomato paste,salt and pepper.
Brown the sausage in a seperate skillet and drain. Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.
Reduce the heat and simmer, uncovered, for 1 hour, stirring occasionally.
Calories 237
Calories From Fat 62
Total Fat 7 g
Saturated Fat 2 g
Cholestrol 38 mg
Sodium 487 mg
Total Carbohydrate 32 g
Dietary Fiber 4 g
Sugars 7 g
Protein 16 g
canola or corn oil 1 Tbsp ---
chopped onion 1 1/2 cups ---
green onion, chopped with tops 5 ea ---
green bell pepper, chopped 1 ea ---
garlic, chopped 2 ea ---
all-purpose flour 1/2 cup ---
water 5 cups ---
chicken thighs, skinned, deboned, and chopped 4 ea ---
14 oz can chopped tomatos,( reserve juice) 1 ea ---
chopped tomatoes 2 cups ---
tomato paste --- 6 oz
salt 1/8 tsp ---
pepper 1/8 tsp ---
reduced-fat turkey sausage --- 12 oz
frozen white corn kernels,thawed --- 32 oz
ham, lean and boneless --- 4 oz
Heat the oil in a large soup pot and saute the onion, green onion, bell pepper, and garlic until tender. Add the flour and cook, stirring constantly, until bubbly.
Add the water, chicken, tomatoes and juice, tomato paste,salt and pepper.
Brown the sausage in a seperate skillet and drain. Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.
Reduce the heat and simmer, uncovered, for 1 hour, stirring occasionally.
Calories 237
Calories From Fat 62
Total Fat 7 g
Saturated Fat 2 g
Cholestrol 38 mg
Sodium 487 mg
Total Carbohydrate 32 g
Dietary Fiber 4 g
Sugars 7 g
Protein 16 g