Southwest Corn and Turkey Soup
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Southwest Corn and Turkey Soup
YIELD Makes 6 servings
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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:
- 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.
- Cut zucchini in half lengthwise; slice crosswise into 1/2-inch-wide pieces. Set aside.
- 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.
This recipe appears in:
Southwestern
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 |
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