* Exported from MasterCook *
Spicy Corn and Sweet Potato Chowder - 3 pts
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 large onion -- coarsely chopped
1 red bell pepper -- coarsely chopped
2 celery ribs -- chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons ground cumin
1/4 teaspoon dried oregano
1 large sweet potato -- (1 pound), peeled and cut into 1/2-inch chunks
10 ounces frozen corn -- (1 package)
4 cups broth
1/2 cup medium-spicy salsa -- plus extra for serving
1/2 avocado -- ripe, peeled and chopped
1/2 cup coarsely chopped fresh cilantro -- (optional)
In a Dutch oven, warm the oil over medium-low heat. Add the onion, bell
pepper, celery, salt, and black pepper. Cover and cook, stirring often,
for 10 minutes, or until tender. Stir in the cumin
and oregano.
Add the sweet potato, corn, and broth. Cover, increase the heat, and bring
to a boil. Lower the heat and simmer, covered, for 12 minutes, or until
the sweet potato is tender. Stir in the salsa and simmer, uncovered, for 5
minutes longer.
Ladle into bowls and top each with some of the avocado, cilantro (if
using) and extra salsa, if you wish.
Makes 8 first-course servings (9 cups)
Per serving: 161 cals (28 %); 5 g fat; 30 g carbs; 5 g fiber; 4 g protein;
0 mg cholesterol; 680 mg sodium;
Diet Exchange: 1 veg; 1 1/2 bread; 1 fat
Carb choices: 2
AuthorNote: Interestingly, sweet potatoes are not botanically related to
the potato. They are actually members of the morning glory family. With a
respectable amount of protein and high levels of fiber and complex
carbohydrates, sweet potatoes are a key ingredient in a blood sugar
balancing act.
ChupaNote: add a can of canned, drained black beans for more fiber, color,
protein and servings.
Description:
"3 pts NOT PointsPlus"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
Yield:
"9 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 101 Calories; 4g Fat (33.6%
calories from fat); 2g Protein; 16g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 152mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 1325 0 20056
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