Print
ShareThis
Cajun Shrimp with Rotini and Roasted Red Pepper Sauce
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Southwest Corn and Turkey Soup
Yield: Makes 6 servings
Dry chilies add a rich earthy flavor not achievable with their fresh counterparts.
Ingredients:
*Ancho chiles can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes. 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
