Ingredients
- 2 cups fat-free, low-sodium chicken broth
- 2 cups fresh, frozen, or canned no-salt-added whole-kernel corn, rinsed and drained if canned
- 1 medium onion, chopped
- 2 cups fat-free milk
- 1 Anaheim pepper, roasted, peeled, seeded, and finely chopped
- 1/2 teaspoon salt
- 1/8 teaspoon pepper (white preferred)
- 1/2 cup all-purpose flour
- 1/2 cup water
- 1/4 cup shredded reduced-fat Monterrey Jack cheese
- 1 tablespoon snipped fresh cilantro
Instructions
- In a stockpot, stir together the broth, corn, and onion. Bring to a boil over high heat. Reduce the heat and simmer for 10 minutes.
- Stir in the milk, Anaheim pepper, salt, and pepper.
- In a small bowl, whisk together the flour and water. Whisk into the soup. Increase the heat to medium and bring to a simmer.
- Reduce the heat and simmer until thickened as desired.
- Add the Monterrey Jack and cilantro, stirring until the cheese has melted.
- Ladle into soup bowls.
Nutrition Information
(Per serving) Serving size: 1 cup; Calories: 138; Total Fat: 1.5g; (Saturated Fat: 0.5g); Cholesterol: 4mg); Sodium: 288mg; Carbohydrates: 24g; Sugars: 7g; Dietary Fiber: 2g; Protein: 8g
Tip:
To roast peppers, cut a small slit near each stem so the steam will be released. Put the peppers on a broiler pan lightly sprayed with vegetable oil spray. Broil 3 to 4 inches from the heat for 1 to 2 minutes per side, or until blackened. Do not overcook. Let stand sealed in an airtight plastic bag for at least 15 minutes. Remove the charred skins. Discard the stems, membranes and seeds. Rinse the peppers in cold water to remove any charred bits.
Number of servings (yield): 6
