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.

Source: Diabetic Living Magazine


Recipe Summary

40 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • To serve, spoon soup into serving bowls. Top with tortilla strips and avocado slices.

Nutrition Facts

1 1/2 cups
224 calories; protein 15.4g; carbohydrates 27.3g; dietary fiber 6.6g; sugars 4.2g; fat 7g; saturated fat 1.3g; cholesterol 17.3mg; vitamin a iu 613.8IU; vitamin c 17.4mg; folate 59.2mcg; calcium 78.7mg; iron 2.4mg; magnesium 73.6mg; potassium 851.3mg; sodium 595.4mg.

1 1/2 lean protein, 1 1/2 starch, 1 fat, 1 vegetable