05 November 2013

Healthy Soup: Southwestern Shrimp, Corn and Sweet Potato

English: Cobs of corn
English: Cobs of corn (Photo credit: Wikipedia)

From Denny:  Healthy can be tasty - and this soup is proof!  Hope you enjoy corn as the recipe calls for both a bag of frozen corn as well as a can of creamed corn.  This is definitely one easy way to download some healthy calcium that is good for helping with weight loss.

Red onions provide color and lots of taste but you could substitute a sweet onion if you desire a milder and sweeter flavor.  Any soup tastes better when you use fresh ingredients so consider using fresh sweet potatoes as opposed to purchasing the canned ones.  And, finally, if you want to kick it up a notch, consider adding 1/4 teaspoon of mild curry powder as an option.  

You can make the soup base a day before if you like - not adding the shrimp until ready to serve.  It is an easy soup to enjoy for holidays or a quick family dinner, simple enough for a beginner cook too.


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Southwestern Shrimp, Corn, and Sweet Potato Soup

Naturally sweet yams, shrimp, corn and spicy southwestern seasonings flawlessly come together in this easy (dump and stir) satisfying soup.
Makes:  12 (1-cup) servings

Ingredients:

1 red onion, chopped
1/2 teaspoon minced garlic
2 cups diced peeled Louisiana yams, (sweet potatoes)
1 (16-ounce) bag frozen corn
1 (15-ounce) can cream-style corn
1 (10-ounce) can chopped tomatoes and green chilies
1 cup salsa
4 cups fat-free chicken broth
2 teaspoons chili powder
1 teaspoon ground cumin
1 1/2 pounds peeled medium shrimp
Salt and pepper to taste
Chopped green onions


Directions:
1. In large nonstick pot coated with nonstick cooking spray, sauté onion and garlic until tender. Add all ingredients except shrimp; bring mixture to boil.
2. Add shrimp, return to boil, reduce heat and continue cooking until shrimp are done, 7-10 minutes. Season to taste. Sprinkle with green onions, when serving.

Nutritional information per serving:
Calories 146, Calories from fat 8%, Fat 1g, Saturated Fat 0g, Cholesterol 84mg, Sodium 518mg, Carbohydrate 23g, Dietary Fiber 3g, Sugars 5g, Protein 12g, Dietary Exchanges: 1 1/2 starch, 1 1/2 very lean meat


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