Summer Corn and White Bean Soup


This quick, fiber-packed soup is a terrific way to use fresh corn. If you want to add a little more kick, sprinkle some jalapeño Jack cheese on top just before serving. Vegetarians can simply omit the ham and use vegetable broth and still have a delicious bowl of soup!



NUTRITIONAL INFORMATION:
PER SERVING

Calories: 278
Fat: 5.3g
Saturated fat: 1g
 Monounsaturated fat: 2.5g; Polyunsaturated fat: 1.4g
Protein: 17g
Carbohydrate: 42.8g
Fiber: 10.1g
Cholesterol: 16mg
Iron: 4.2mg
Sodium: 593mg
Calcium: 150mg



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Ingredients


1 tablespoon canola oil
1 cup sliced green onions
¾ cup chopped cooked ham (about 4 ounces)
3 cups fresh corn kernels (cut from about 5 ears)
½ teaspoon salt
2 (15-ounce) cans navy beans, rinsed and drained
2 (14-ounce) cans fat-free, less-sodium chicken broth
2 (4.5-ounce) cans chopped green chiles, undrained

PREPARATION
1.  Heat canola oil in a Dutch oven over medium    heat. Add onions and ham, and cook 3 minutes, stirring frequently.
2.  Stir in corn and remaining ingredients. Bring to a boil, then reduce heat and simmer 5 minutes or until thoroughly heated.



Serves 6 (about 1½ cup each))











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