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Creamy Corn Soup with Crispy Bacon
Creamy Corn Soup with Crispy Bacon
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From: Diabetic Living Magazine
Using fat-free milk and reduced-sodium chicken broth makes this classic corn soup a healthier option, but still allows for a creamy taste. Sprinkle some bacon on top for a punch of extra flavor and crunch.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 2 tablespoons unsalted butter
- 1 cup chopped onion
- 1 cup thinly sliced celery
- ½ cup thinly sliced carrot
- 2 cloves garlic, minced
- ¼ teaspoon salt
- 1 tablespoon all-purpose flour
- 2 cups fat-free milk
- 2 bay leaves
- 1 (14.5 ounce) can reduced-sodium chicken broth
- 2 cups frozen whole kernel corn, thawed
- 2 sprigs fresh thyme or ½ tsp. dried thyme, crushed
- 2 bay leaves
- 4 slices lower sodium, less fat bacon, crisp-cooked and crumbled (optional)
Preparation
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Prep
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Ready In
- In a 4-qt. Dutch oven melt butter over medium. Add the next five ingredients (through salt); cook 10 minutes or until vegetables are softened, stirring occasionally. If desired, remove about ½ cup of the vegetables to use as a topper. Stir flour into the remaining vegetables. Cook and stir 1 minute more.
- Gradually whisk in milk and broth. Stir in corn, thyme, and bay leaves. Bring to boiling; reduce heat. Simmer, covered, 10 minutes, stirring frequently. Remove from heat; cool 10 minutes.
- Remove and discard thyme sprigs and bay leaves. Using an immersion blender, blend soup until smooth. (Or working in batches, transfer soup to a blender; cover and blend until smooth. Return all of the soup to Dutch oven.) Heat through. Top servings with the reserved vegetables, crumbled bacon, and if desired, black pepper.
- Serving size: 1⅓ cups
- Per serving: 231 calories; 8 g fat(4 g sat); 3 g fiber; 31 g carbohydrates; 11 g protein; 64 mcg folate; 21 mg cholesterol; 11 g sugars; 3,259 IU vitamin A; 11 mg vitamin C; 191 mg calcium; 1 mg iron; 540 mg sodium; 637 mg potassium
- Nutrition Bonus: Vitamin A (65% daily value)
- Carbohydrate Servings: 2
- Exchanges: 1½ starch, 1 fat, 1 vegetable, ½ milk
