Cajun-Style Corn Soup

Cajun-Style Corn Soup
Source: The New Soul Food Cookbook for People with Diabetes, 3rd Edition. Recipe Credit: . Photo Credit: Mark Taulbee.
Summary

Letting this soup simmer for an hour creates a thick, rich soup, perfect for a cold day. It's well worth the wait!

Find this recipe and more in The New Soul Food Cookbook for People with Diabetes. To order directly from the American Diabetes Association, click here.

  • Prep time
    30 min
  • Cook time
    1 hr 20 min
  • Servings
    12 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

12 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 230

  • Total Fat 7g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 55mg
  • Sodium 440mg
  • Total Carbohydrate 28g
    • Dietary Fiber 4g
    • Total Sugars 8g
  • Protein 16g
  • Potassium 710mg
  • Phosphorus 230mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 1 Lean protein, 1 Fat

Ingredients

Ingredients

  • canola oil
    1 tbsp
  • onion(s) (chopped)
    1 1/2 cup
  • green onions (sliced)
    5 stalks
  • green bell pepper (chopped)
    1 cup
  • 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
Directions

Directions

  1. 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.

  2. Add the water, chicken, diced tomatoes and juice, fresh tomatoes, tomato paste, salt, and pepper.

  3. Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.

  4. Reduce the heat to low and simmer, uncovered, for 1 hour, stirring occasionally.

Reviews