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About the Author
The AMERICAN HEART ASSOCIATION is the nation’s premier authority on heart health. Its bestselling library of cookbooks and guides includes:
American Heart Association No-Fad Diet, 2nd Edition;
The New American Heart Association Cookbook,
8th Edition;
American Heart Association Quick & Easy Meals;
American Heart Association Complete Guide to Women's Heart Health;
American Heart Association Healthy Family Meals;
American Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th Edition; and
American Heart Association Quick & Easy Cookbook. For more information, please visit AmericanHeart.org or call 1-800-AHA-USA1 (1-800-242-8721).
Excerpt. © Reprinted by permission. All rights reserved.
Corn and Green Chile Soup Serves 4; heaping 3/4 cup per serving
Ready in no time, this chunky and spicy soup requires very little cleanup.
16 ounces frozen whole-kernel corn, thawed
12 ounces fat-free evaporated milk
2 ounces chopped green chiles, drained
1/4 to 1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon cayenne (optional)
1/2 medium red bell pepper, finely chopped (optional)
3 medium green onions, finely chopped
2 teaspoons light tub margarine
1/4 cup shredded fat-free sharp Cheddar cheese
In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.
Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.
Cook’s Tip on Thawing Frozen Vegetables: To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.
Nutrition Analysis (per serving) Calories 208
Total Fat 2.0 g
Saturated 0.5 g
Trans 0.0 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Cholesterol 5 mg
Sodium 265 mg
Carbohydrates 38 g
Fiber 4 g
Sugars 15 g
Protein 13 g
Calcium 358 mg
Potassium 658 mg
Dietary Exchanges 1 1/2 starch
1 fat-free milk
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