Cajun-Style Corn Soup

By MiMaRee

Ingredients

• canola oil 1 tbsp
• onion (chopped) 1 1/2 cup
• green onions (sliced) 5 stalks
• green bell pepper (chopped) 1 cup
• garlic (chopped) 2 clove
• all-purpose flour 1/2 cup
• water 5 cup
• boneless, skinless chicken thighs (chopped) 4
• canned diced tomatoes 1 (14.5 oz) can
• fresh tomatoes (chopped) 2 cup
• no-salt-added tomato paste 6 oz
• salt 1/8 tsp
• black pepper 1/8 tsp
• reduced fat turkey sausage crumbles, such as Jimmy Dean (cooked) 12 oz
• frozen corn 32 oz
• lean cooked ham (chopped) 4 oz

Details

Servings 12
Preparation time 30mins
Cooking time 120mins
Adapted from diabetesfoodhub.org

Preparation

Step 1

Directions

Heat the oil in a large soup pot and saute the onion, green onion, bell pepper, and garlic until tender.

Add the flour and cook, stirring constantly, until bubbly.


Add the water, chicken, diced tomatoes and juice, fresh tomatoes, tomato paste, salt, and pepper.

Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.

Reduce the heat to low and simmer, uncovered, for 1 hour, stirring occasionally.

Nutrition Facts
12 Servings
Serving Size
1 cup
Amount per serving
Calories
230

Total Fat 7g
Saturated Fat 1.5g
Trans Fat 0g
Cholesterol 55mg
Sodium 440mg
Total Carbohydrate 28g
Dietary Fiber 4g
Total Sugars 8g
Protein 16g
Potassium 710mg
Phosphorus 230mg
Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 1 Lean protein, 1 Fat