Nutrition per serving may change if servings are adjusted.
1½ teaspoons canola oil
2 large onions, chopped
1 stalk celery, chopped
1 red bell pepper, diced
3 cloves garlic, minced
½ teaspoon ground cumin
3½ cups reduced-sodium chicken broth
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 bay leaf
2 cups frozen corn kernels
1 potato, peeled and diced
2 tablespoons cornstarch
1 12-ounce can nonfat evaporated milk
Salt & freshly ground pepper, to taste
Pinch cayenne pepper
Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne.
187 calories;2 g fat(0 g sat); 3 g fiber; 36 g carbohydrates; 9 g protein; 51 mcg folate; 2 mg cholesterol; 11 g sugars; 0 g added sugars; 993 IU vitamin A; 38 mg vitamin C; 192 mg calcium; 1 mg iron; 450 mg sodium; 710 mg potassium
Vitamin C (63% daily value), Vitamin A (20% dv)
Carbohydrate Servings: 2½
Exchanges: 1½ starch, ½ fat-free milk, 1 vegetable