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Southwest Corn and Turkey Soup


Southwest Corn and Turkey Soup

Southwest Corn and Turkey Soup

Dry chilies add a rich earthy flavor not achievable with their fresh counterparts.

Yield

Makes 6 servings

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

*Ancho chiles can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

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

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