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Corn & Tomatillo Soup – TypeFree Diabetes

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. SautŽ 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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