Southwest Corn and Turkey Soup
by the Editors of Easy Home Cooking Magazine
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Southwest Corn and Turkey Soup
Southwest Corn and Turkey Soup
Yield: Makes 6 servings
Dry chilies add a rich earthy flavor not achievable with their fresh counterparts.
Ingredients:
3
dried ancho chiles (each about 4 inches long) or 6 dried New Mexico chiles (each about 6 inches long)*
2
small zucchini
1
medium onion, thinly sliced
3
cloves garlic, minced
1
teaspoon ground cumin
3
cans (about 14 ounces each) fat-free reduced-sodium chicken broth
1-1/2
to 2 cups (8 to 12 ounces) shredded cooked dark turkey meat
1
can (about 15 ounces) chickpeas or black beans, rinsed and drained
1
package (10 ounces) frozen corn
1/4
cup cornmeal
1
teaspoon dried oregano
1/3
cup chopped fresh cilantro
Preparation:
1.
Cut stems from chilies; shake out seeds. Place chilies in medium bowl; cover with boiling water. Let stand 20 to 40 minutes or until chilies are soft; drain. Cut open lengthwise and lay flat on work surface. With edge of small knife, scrape chili pulp from skin (thicker-skinned ancho chilies will yield more flesh than thinner-skinned New Mexico chilies). Finely mince pulp; set aside.
2.
Cut zucchini in half lengthwise; slice crosswise into 1/2-inch-wide pieces. Set aside.
3.
Spray large saucepan with cooking spray; heat over medium heat. Add onion; cook, covered, 3 to 4 minutes or until light golden brown, stirring several times. Add garlic and cumin; cook and stir about 30 seconds or until fragrant. Add chicken broth, reserved chili pulp, zucchini, turkey, chickpeas, corn, cornmeal and oregano; bring to a boil over high heat. Reduce heat to low; simmer 15 minutes or until zucchini is tender. Stir in cilantro; ladle into bowls and serve.
Nutritional Information:
| Serving Size: 1-2/3 cups soup | |
| Sodium | 408 mg |
| Protein | 19 g |
| Fiber | 7 g |
| Carbohydrate | 32 g |
| Cholesterol | 32 mg |
| Saturated Fat | 1 g |
| Total Fat | 5 g |
| Calories from Fat | 19 % |
| Calories | 243 |
Dietary Exchange:
| Meat | 1 |
| Starch | 2 |
This recipe appears in: Southwestern