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Cajun-Style Corn Soup
30 min prep time
80 min cook time
12servings
Recipe by
Fabiola Demps Gaines, RD, LD and Roniece Weaver, MS, RD, LD
Source
The New Soul Food Cookbook for People with Diabetes, 3rd Edition
Photo by
Mark Taulbee
How to Make Cajun-Style Corn Soup
Letting this soup simmer for an hour creates a thick, rich soup, perfect for a cold day. It's well worth the wait!
30 min prep time
80 min cook time
12servings
1 cup
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Step-By-Step Instructions:
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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.
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Add the water, chicken, diced tomatoes and juice, fresh tomatoes, tomato paste, salt, and pepper.
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Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.
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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 1.7g
- Trans Fats 0.1g
- Cholesterol 55mg
- Sodium 440mg
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Total Carbohydrate
28g
- Dietary Fiber 4g
- Total Sugars 8g
- Protein 16g
- Potassium 710mg
- Phosphorous 230mg
Ingredients
canola oil
1 tbsp
onion(s) (chopped)
1 1/2 cup
green onions (sliced)
5 stalks
green bell pepper (chopped)
1 whole
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
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