Summer Corn Tortilla Soup

Summer Corn Tortilla Soup

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From: Diabetic Living Magazine

Take advantage of local fresh corn and whip up this 40-minute Mexican-inspired summer soup recipe. It's topped with creamy avocado slices and crispy corn tortillas, but you can make it next-level by adding a dollop of nonfat plain yogurt, a bit of grated Cheddar, and/or chopped scallions.

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • ½ cup chopped onion (1 medium)
  • 12 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 cups fresh corn kernels (4 ears of corn)
  • 2 cups chopped tomatoes
  • 2 cups diced yellow summer squash or zucchini
  • 1 (15 ounce) can no-salt-added black beans, rinsed and drained
  • 8 ounces coarsely chopped boneless pork loin
  • 4 (6 inch) corn tortillas, divided
  • 8 cups reduced-sodium chicken broth
  • ½ teaspoon chili powder
  • ½ teaspoon ground cumin
  • ¼ cup chopped fresh cilantro
  • Cooking spray
  • 1 ripe avocado, halved, seeded, peeled, and thinly sliced

Preparation

  • Prep

  • Ready In

  1. Cook onion and garlic in hot oil in a 4-quart pot for about 5 minutes or until tender. Stir in corn, tomatoes, squash, beans, and pork loin. Cook and stir until heated through. Chop two of the corn tortillas. Stir the chopped tortillas, broth, chili powder, and cumin into the mixture in pot. Cook and stir for about 5 minutes or until the tortillas are dissolved and the meat is done. Stir in cilantro.
  2. Meanwhile, preheat broiler. Place the remaining two tortillas on a baking sheet. Coat both sides of each tortilla with cooking spray. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until crisp and golden brown, turning once halfway through broiling time. Using a long knife, cut the tortillas into thin strips. While still warm, gently ruffle the strips to create wavy tortilla strips. Carefully place on a paper towel; cool.
  3. To serve, spoon soup into serving bowls. Top with tortilla strips and avocado slices.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 224 calories; 7 g fat(1 g sat); 7 g fiber; 27 g carbohydrates; 15 g protein; 59 mcg folate; 17 mg cholesterol; 4 g sugars; 614 IU vitamin A; 17 mg vitamin C; 79 mg calcium; 2 mg iron; 595 mg sodium; 851 mg potassium
  • Nutrition Bonus: Vitamin C (28% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ lean protein, 1½ starch, 1 fat, 1 vegetable

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