Summer Tortilla Soup
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.
4 servings (serving size: 1 3/4 cups)
- 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
- 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
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.
Last update: Tuesday, August 04, 2009