Using fat-free milk and reduced-sodium chicken broth makes this classic corn soup a healthier option, but still allows for a creamy taste. Sprinkle some bacon on top for a punch of extra flavor and crunch.
- 2 tablespoons unsalted butter
- 1 cup chopped onion
- 1 cup thinly sliced celery
- ½ cup thinly sliced carrot
- 2 cloves garlic, minced
- ¼ teaspoon salt
- 1 tablespoon all-purpose flour
- 2 cups fat-free milk
- 2 bay leaves
- 1 (14.5 ounce) can reduced-sodium chicken broth
- 2 cups frozen whole kernel corn, thawed
- 2 sprigs fresh thyme or 1/2 tsp. dried thyme, crushed
- 2 bay leaves
- 4 slices lower sodium, less fat bacon, crisp-cooked and crumbled (Optional)
- Step 1
In a 4-qt. Dutch oven melt butter over medium. Add the next five ingredients (through salt); cook 10 minutes or until vegetables are softened, stirring occasionally. If desired, remove about 1/2 cup of the vegetables to use as a topper. Stir flour into the remaining vegetables. Cook and stir 1 minute more.
Gradually whisk in milk and broth. Stir in corn, thyme, and bay leaves. Bring to boiling; reduce heat. Simmer, covered, 10 minutes, stirring frequently. Remove from heat; cool 10 minutes.
Remove and discard thyme sprigs and bay leaves. Using an immersion blender, blend soup until smooth. (Or working in batches, transfer soup to a blender; cover and blend until smooth. Return all of the soup to Dutch oven.) Heat through. Top servings with the reserved vegetables, crumbled bacon, and if desired, black pepper.
Serving Size: 1 1/3 cups Per Serving: 231 calories; protein 11.1g; carbohydrates 31.4g; dietary fiber 3.3g; sugars 11.3g; fat 8g; saturated fat 4.4g; cholesterol 21mg; vitamin a iu 3258.7IU; vitamin c 11.1mg; folate 64.3mcg; calcium 190.9mg; iron 1mg; magnesium 39.1mg; potassium 637mg; sodium 540.1mg. Exchanges:
1 1/2 starch, 1 fat, 1 vegetable, 1/2 milk