Delicious Decisions: Corn and Green Chile Soup

  • Serves: 4; heaping 3/4 cup per serving


Ready in no time, this chunky and spicy soup requires very little cleanup.


16  ounces frozen whole-kernel corn, thawed
12  ounces fat-free evaporated milk
2    ounces chopped green chiles, drained
1/4 to1/2 teaspoon ground cumin
1/4  teaspoon pepper
1/8  teaspoon cayenne (optional)
1/2  medium red bell pepper, finely chopped (optional)
3    medium green onions, finely chopped
2    teaspoons light tub margarine
1/4 cup shredded fat-free sharp Cheddar cheese

Cooking Instructions

In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.

Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.


Cook's Tip

To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.

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Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
2.0 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
0.5 g
5 mg
256 mg
38 g
15 g
13 g
358 mg
658 mg

Dietary Exchanges

1½ starch, 1 fat-free milk

This recipe is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.