ROASTED CORN & PEPPER SOUP

Roasted Corn and Pepper Soup

 
This is a great recipe when the garden is overflowing. Any leftover soup can be used as a sauce to bake boneless chicken breasts.

INGREDIENTS
4 ears yellow corn, shucked

3 bell peppers, (red, orange or yellow)
OR
1 jar roasted peppers packed in water

5 Roma tomatoes, peeled, de-seeded and chopped
OR
1 1/2 cups of diced tomatoes, drained

1 T olive oil
1 large white or yellow onion, finely diced
pinch red pepper
1/4 t cumin, ground
1/2 t dried thyme
1/4 t black pepper
16 oz chicken broth, low sodium
1 T chives, chopped (optional)


DIRECTIONS
Roast the corn and peppers over a grill set on medium heat or in a 400 degree oven until the kernels just start to brown and the skin of the peppers starts to char. Place the peppers in a paper bag or in a bowl covered with a kitchen towel. Allow the peppers to steam for 10 minutes. While the peppers are steaming, allow the corn to cool to the touch. Using a knife and slicing away from you, remove the kernels from the cob. Remove the charred skin from the peppers and chop them.
Heat a large stock pot or saucepan over moderate heat. Add oil and once hot, add onions. Cook onions for 3-4 minutes. Add remaining vegetables and spices. Cook for 2-3 minutes. Slowly add stock and simmer for 20 minutes. Puree the soup with an immersion blender or in food processor.

Make eight one-cup servings.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 78.5

Total Fat:	0.8g
Total Carbs:	17.1g
Dietary Fiber:	3.3mg
Protein:	3.4g

GRILLED CORN SALAD

Grilled Corn Salad Recipe

Prep Time: 30 mins

Cook Time: 20 mins

Total Time: 50 mins

Ingredients

• 4 ear(s) corn, on the cob
• 1/2 cup(s) dressing, Italian, reduced calorie
• 2 cup(s) spinach
• 2 cup(s) tomato(es), cherry, red or yellow, halved
• 2 teaspoon oregano
• 2 tablespoon cheese, Parmesan, finely shredded
• oregano, fresh

Preparation

1. Husk and silk corn. Brush each ear of corn with some of the Italian salad dressing. Place corn on the rack of an uncovered grill directly over medium coals. Grill for 15 to 20 minutes or until tender, turning often. (Or place brushed ears in a shallow baking pan; bake in a 425°F oven for 30 minutes, turning once.) When cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels).

2. In a large bowl, combine corn kernels, spinach, tomatoes, and the 2 teaspoons snipped oregano or basil. Add remaining Italian salad dressing; toss to coat. Spoon corn mixture into six small mugs or bowls. Sprinkle individual servings with Parmesan cheese. If desired, garnish with oregano or basil leaves.

Nutritional Info (Per serving):

Calories: 82, 

Saturated Fat: 0g, 

Sodium: 326mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 15g, 

Cholesterol: 2mg, 

Protein: 3g

Exchanges: 

Vegetable: 1, 

Starch: 0.5, 

Fat: 0.5

Carb Choices: 1

BLACK BEAN & CORN QUICHE

Black Bean & Corn Quiche

 

Brunch, quick supper, leftover or fresh…this substantial dish is flavor-filled and easy. Serve with lots of diced tomatoes and avocados and sour cream.

2 tablespoons melted butter
5 eggs
3 tablespoons flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons taco seasoning
One 4-ounce can diced green chiles
One 16-ounce container cottage cheese
1 1/2 cups shredded jack or pepper jack cheese
1/2 cup frozen corn
One 15-ounce can black beans, drained and rinsed

Preheat oven to 350 degrees. Spray a deep dish pie plate or casserole with vegetable cooking spray and set aside.

In a large bowl whisk together the butter, eggs, flour, baking soda, baking powder, salt, and taco seasoning. Blend in green chiles, cottage cheese, jack cheese, corn, and beans. Pour into prepared pan and bake for 40-45 minutes or until knife inserted in center comes out clean. Makes 10 servings.

Per Serving:
226 Cal;
17 g Protein;
12 g Tot Fat;
12 g Carb;
3 g Fiber;
1 g Sugar;
293 mg Sodium

ROASTED CORN & PEPPER SOUP

Roasted Corn and Pepper Soup
This is a great recipe when the garden is overflowing. Any leftover soup can be used as a sauce to bake boneless chicken breasts.
INGREDIENTS
4 ears yellow corn, shucked

3 bell peppers, (red, orange or yellow)
OR
1 jar roasted peppers packed in water

5 Roma tomatoes, peeled, de-seeded and chopped
OR
1 1/2 cups of diced tomatoes, drained

1 T olive oil
1 large white or yellow onion, finely diced
pinch red pepper
1/4 t cumin, ground
1/2 t dried thyme
1/4 t black pepper
16 oz chicken broth, low sodium
1 T chives, chopped (optional)

DIRECTIONS
Roast the corn and peppers over a grill set on medium heat or in a 400 degree oven until the kernels just start to brown and the skin of the peppers starts to char. Place the peppers in a paper bag or in a bowl covered with a kitchen towel. Allow the peppers to steam for 10 minutes. While the peppers are steaming, allow the corn to cool to the touch. Using a knife and slicing away from you, remove the kernels from the cob. Remove the charred skin from the peppers and chop them.
Heat a large stock pot or saucepan over moderate heat. Add oil and once hot, add onions. Cook onions for 3-4 minutes. Add remaining vegetables and spices. Cook for 2-3 minutes. Slowly add stock and simmer for 20 minutes. Puree the soup with an immersion blender or in food processor.

Make eight one-cup servings.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 78.5

Total Fat:	0.8g
Total Carbs:	17.1g
Dietary Fiber:	3.3mg
Protein:	3.4g