Chicken Soup with Corn and Roasted Cumin

30647_chicken_soup_w_corn_sa
Mark Boughton/styling: Teresa Blackburn
http://pgoarelish2.files.wordpress.com/2011/07/30647_chicken_soup_w_corn_sa.jpg?w=100
  • Yield: 6 servings

Roasted ground cumin is available on supermarket spice racks. If you prefer, you can roast your own by placing ground cumin in a skillet over medium heat and cooking 5 minutes or until fragrant, stirring frequently.

Ingredients

1tablespoon canola oil
1cup chopped onion (about 1 medium onion)
3cups coarsely chopped zucchini (about 2 medium zucchini)
2tablespoons chopped jalapeno pepper (1 pepper)
1 1/2teaspoons roasted ground cumin
1teaspoon chili powder
2cups corn kernels (4 ears)
2cups (8 ounces) shredded, cooked chicken breast
2cups chopped tomato (1 large tomato)
4cups vegetable or reduced-sodium chicken broth
1/2teaspoon coarse salt
Freshly ground pepper
2tablespoons lime juice
Chopped fresh cilantro

Instructions

  1. Heat oil in Dutch oven or large pot over medium-high heat. Add onion, zucchini and jalapeno; cook, stirring occasionally, 6 minutes or until vegetables start to brown. Sprinkle with cumin and chili powder; toss to combine.
  2. Add corn, chicken, tomato, broth, salt and pepper. Cover and bring to a boil; reduce heat and simmer 10 minutes or until vegetables are tender. Stir in lime juice. Ladle into shallow soup bowls and garnish with cilantro. Makes 8 cups.

Recipe by Jean Kressy.

For more dinner recipes under 400 calories and with less than 20 grams of fat, check out our FREE 25 Dinners on a Diet Recipe Collection for the iPad on iTunes. 

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Nutritional Info *per serving

  • Calories 188
  • Fat 5g
  • Cholesterol 40mg
  • Sodium 878mg
  • Carbohydrate 19g
  • Fiber 3g
  • Sugars 9g
  • Protein 18g
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