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Corn & Tomatillo Soup

Corn & Tomatillo Soup



 

Corn & Tomatillo Soup

Preparation Time: 30 minutes
Number of Servings:
8
Cups of Fruits and Vegetables Per Person: 2

Ingredients

  • 1-1/2 cup tomatillos
  • 1-1/2 cup chopped onion
  • 2 garlic cloves, diced
  • 1 tsp margarine
  • 3-3/4 cup whole kernel corn
  • 1 cup frozen peas
  • 4 cups low sodium chicken broth
  • 1 Tbsp chopped cilantro
  • 4 oz diced green chilies
  • 1/4 cup spinach, chopped
  • 1 tsp sugar

Directions

  1. Sauté tomatillos, onion and garlic in with margarine for five minutes.
  2. Remove to food processor and add peas and cilantro. Puree to chunky.
  3. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar.
  4. Heat and serve. 

Nutrition Facts


Serving Size: 1/8 of recipe

Amount Per Serving

Calories 130
Calories from Fat 20 % Daily Value (DV)*
Total Fat 2g 3%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 120mg 5%
Total Carbohydrate 23g 8%
Dietary Fiber 4g 16%
Sugars 6g
Protein 6g
Vitamin A 15%
Vitamin C 25%
Calcium 4%
Iron 6%
* Percent Daily Values
are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source:
5 A Day for Better Health: cdc.gov





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