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3 Beaverton Cooking and Food- Special Diets
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Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet

by

Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet Cover

 

 

Excerpt

Corn and Green Chile Soup Serves 4; heaping 3/4 cup per serving

 

Ready in no time, this chunky and spicy soup requires very little cleanup.

 

16 ounces frozen whole-kernel corn, thawed

12 ounces fat-free evaporated milk

2 ounces chopped green chiles, drained

1/4 to 1/2 teaspoon ground cumin

1/4 teaspoon pepper

1/8 teaspoon cayenne (optional)

1/2 medium red bell pepper, finely chopped (optional)

3 medium green onions, finely chopped

2 teaspoons light tub margarine

1/4 cup shredded fat-free sharp Cheddar cheese

 

In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.

 

Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.

 

Cook’s Tip on Thawing Frozen Vegetables: To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.

 

Nutrition Analysis (per serving)

Calories                               208

Total Fat                            2.0 g

   Saturated                        0.5 g

   Trans                              0.0 g

   Polyunsaturated              0.5 g

   Monounsaturated             0.5 g

Cholesterol                         5 mg

Sodium                          265 mg

Carbohydrates                     38 g

   Fiber                                 4 g

   Sugars                             15 g

Protein                                13 g

Calcium                          358 mg

Potassium                      658 mg

 

Dietary Exchanges

1 1/2 starch

1 fat-free milk

 

 

From the Hardcover edition.

Product Details

ISBN:
9780307589781
Author:
Clarkson Potter
Publisher:
Clarkson Potter Publishers
Author:
American Heart Association
Subject:
Health
Subject:
Cooking and Food-Special Diets
Copyright:
Edition Description:
Trade paper
Publication Date:
20130331
Binding:
TRADE PAPER
Language:
English
Pages:
352
Dimensions:
9.2 x 6.1 x 0.85 in 0.95 lb

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Related Subjects

Cooking and Food » Diet and Nutrition » General
Cooking and Food » Diet and Nutrition » Special Diets » General
Health and Self-Help » Health and Medicine » Heart Care and Stroke
History and Social Science » Politics » General

Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet New Trade Paper
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