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MissouriFamilies.org - Food and Fitness

 

Summer Tortilla Soup

Jami Nolen

August 2, 2009

 

It's that time of year when the corn is sweet and in season. Most people think of soup as a cold weather meal, but this recipe uses fresh corn and it is a very light soup. It will be worth heating the kitchen a little to make.

 

Yield

4 servings (serving size: 1 3/4 cups)

 

Ingredients

  • 1 1/2 teaspoons vegetable oil
  • 4 (6-inch) corn tortillas, cut into 1/4-inch strips
  • cooking spray
  • 1/2 cup chopped onion
  • 1 cup chopped red bell pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 3 garlic cloves, minced
  • 1 jalapeño pepper, seeded and minced
  • 1 (14.5-ounce) can diced tomatoes, drained
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • 1 (8-ounce) bottle clam juice
  • 2 cups fresh corn kernels (about 4 ears)
  • 1 pound medium shrimp, peeled and deveined
  • 1/2 cup chopped green onions
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup lime juice
  • 1/4 teaspoon black pepper
  • 1/2 cup reduced fat shredded Monterey Jack Cheese, for topping
  • 1/2 cup diced avocado, for topping

 

Preparation

  • Heat oven to 425 degrees. Place tortilla strips on baking sheet and spray with cooking spray. Bake until crispy, about 5 minutes.
  • Add 1 1/2 teaspoons oil to pan. Add onion and next 6 ingredients (onion through tomatoes); sauté 4 minutes. Stir in broth and clam juice; bring to a boil. Reduce heat, and simmer 5 minutes. Add corn and shrimp; cook 3 minutes or until shrimp are done. Remove from heat; stir in onions, cilantro, lime juice, and black pepper.
  • Ladle soup into bowls. Divide strips evenly over each serving and top with cheese and avocado.

 

Nutrition information for 4 Servings

Calories: 389

Fat: 16.1 g

Protein: 16 g

Carbohydrates: 48.2 g

Fiber: 7.0 g, 23% Daily Value (DV)

Sodium: 685 mg, 34% DV

Vitamin A: 50% DV

Vitamin C: 104% DV

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


 
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Last update: Tuesday, August 04, 2009