Recipe of the Week - June 17, 2011

Summer Corn and White Bean Soup
Source: Cooking Light

YIELD: 6 servings (serving size: about 1 1/2 cups)

Source: Cookinglight.com

Ingredients

1 tablespoon canola oil

1 cup sliced green onions

3/4 cup chopped cooked ham (about 4 ounces)

3 cups fresh corn kernels (about 5 ears)

1/2 teaspoon salt

2 (15-ounce) cans navy beans, rinsed and drained

2 (14-ounce) cans fat-free, less-sodium chicken broth

2 (4.5-ounce) cans chopped green chiles, undrained 

Preparation

Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.

Lorrie Corvin, Cooking Light
JULY 2005

Nutrition Information

Calories: 278

Fat: 5.3g

Saturated fat: 1g

Monounsaturated fat: 2.5g

Polyunsaturated fat: 1.4g

Protein: 17g

Carbohydrate: 42.8g

Fiber: 10.1g

Sodium: 593mg 

Rating & Tips
3 out of 5 stars

• I used frozen corn instead of fresh which was an OK substitution. If you can find it, white shoepeg corn would be a great substitution
• As usual, I wanted some kick and added some cayenne pepper which turned out to be an excellent compliment.