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Ritamas2
Ritamas2 Posts: 319
in Introduce Yourself
Soup and Sandwich recipe!

Summer Corn Soup

PREP TIME: 15 MIN TOTAL TIME: 55 MIN SERVINGS: 6

6 ears fresh corn
1 Tbsp unsalted butter
1 lg onion, chopped
3 c reduced-sodium chicken broth
1 lg fresh jalapeno, seeded and chopped
3/4 lb Yukon gold potatoes, peeled and chopped
1/4 c half-and-half
1/4 c chopped scallion greens

1 CUT corn kernels from cobs, reserving cobs.

2 MELT butter in pot over medium heat. Add onion and cook until softened, 4 minutes. Add broth, 3 cups water, jalapeno, and reserved corn cobs. Simmer 20 minutes. Remove cobs and discard.

3 ADD potatoes and corn kernels. Simmer until potatoes are tender, 15 minutes. Stir in half-and-half and season to taste.

4 LADLE soup into bowls and top with scallions.


NUTRITION (per 1 1/2-cup serving)
174 cal, 5 g pro, 32 g carb, 4 g fiber, 4.5 g fat, 2 g sat fat, 252 mg sodium


Chicken Finger Po-Boy

PREP TIME: 10 MIN TOTAL TIME: 20 MIN SERVINGS: 4

1 c fresh whole wheat bread crumbs, toasted
2 1/2 tsp salt-free Cajun seasoning
1 lg egg
3/4 lb chicken tenders
1/4 c olive oil mayo
4 whole wheat rolls (9 oz total), split and gutted
1/2 c bought vinegar slaw
1/2 c cilantro sprigs

1 HEAT oven to 450°F. Line baking sheet with foil.

2 MIX together bread crumbs and 1 tsp Cajun seasoning in dish. Beat egg in another dish.

3 DIP chicken in egg and crumbs. Bake on prepared pan until golden and cooked, 15 minutes.

4 STIR together mayo and remaining 1 1/2 tsp Cajun seasoning. Spread on rolls, add chicken, and top with slaw and cilantro sprigs.


NUTRITION (per serving) 394 cal, 26 g pro, 37 g carb, 6 g fiber, 15.5 g fat, 2.5 g sat fat, 689 mg sodium

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