Allergies and Intolerances
Satisfying and delicious, this Sopa de Elote (Mexican Corn Soup), is filled with the authentic flavors of regional Mexican cooking. It's also economical!
vegetable oil cooking spray
5 cups corn kernels, fresh or frozen
6 cups reduced-salt chicken broth
2 teaspoons olive oil, divided
1 small onion, chopped
1 medium-size clove garlic, chopped
1 cup celery, chopped (2 ribs)
1 large ripe tomato or 3 ripe roma tomatoes, chopped
2 medium-size, fresh poblano chilis, seeded and cut into 2-by-¼-ich strips
¼ cup chopped cilantro, divided
½ teaspoon salt
¼ teaspoon black pepper
⅓ cup light sour cream
Before you begin: Wash your hands.
- Place the fresh or frozen corn in a 4-quart pot with the chicken broth. Bring to a boil over medium heat; reduce to a simmer and cook for 10 minutes. Remove 1 cup of the corn from the broth and reserve.
- Coat a nonstick skillet with the cooking spray and place over medium heat
- Add 1 teaspoon olive oil and sauté the onion, garlic and celery for 5 minutes until softened.
- Pureé the onion mixture, broth, corn and tomatoes in a blender until smooth. Add the pureé to the pot and cook for 5 minutes.
- Using the same nonstick skillet, sauté the chilis in the remaining teaspoon of oil for 5 minutes. Add to the pot along with the reserved corn. (The peppers will blacken and become soft).
- Add 2 tablespoons of cilantro and the salt and pepper to the soup; cook for 5 minutes.
- Remove from heat. Add ⅓ cup of light sour cream and blend well. Garnish each serving with 1 teaspoon of chopped cilantro and serve hot.
Variation: Substitute plain low-fat or nonfat yogurt for the light sour cream. Or make a nondairy version with your favorite vegetarian sour cream or yogurt.
Two pounds of frozen corn kernels or about 10 ears of fresh corn will yield 5 cups.
Serving size: 1 cup
Calories: 200; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 10mg; Sodium: 330mg; Total Carbohydrate: 33g; Dietary Fiber: 4g; Protein: 8g.
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