Ready in no time, this chunky and spicy soup requires very little cleanup.

　　

Ingredients

Serves 4; heaping 3/4 cup per serving

　　16 ounces frozen whole-kernel corn, thawed

　　12 ounces fat-free evaporated milk

　　2 ounces chopped green chiles, drained

　　1/4 to 1/2 teaspoon ground cumin

　　1/4 teaspoon pepper

　　1/8 teaspoon cayenne (optional)

　　1/2 medium red bell pepper, finely chopped (optional)

　　3 medium green onions, finely chopped

　　2 teaspoons light tub margarine

　　1/4 cup shredded fat-free sharp Cheddar cheese

　　

Step 1

In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.

　　

Step 2

Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.

　　

Cook’s Tip on Thawing Frozen Vegetables

Step 3

To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 208

　　

Step 6

Total fat: 2.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 5mg

　　

Step 12

Sodium: 256mg

　　

Step 13

Carbohydrates: 38g

　　

Step 14

Fiber: 4g

　　

Step 15

Sugars: 15g

　　

Step 16

Protein: 13g

　　

Step 17

Calcium: 358mg

　　

Step 18

Potassium: 658mg

　　

Dietary Exchanges

Step 19

1 1/2 starch

　　

Step 20

1 fat-free milk

　　American Heart Association Low-Salt Cookbook, 4th Edition