In the summertime, when fresh corn and tomatoes are at their peak, using them will make this truly tasty and satisfying soup even better. Two medium ears of corn will yield about 1 cup of kernels. Peel and dice two large tomatoes to replace the canned chopped tomatoes.
This soup can be served as a first course or as a main dish. For a vegetarian soup, replace the chicken broth with vegetable broth or water. If using water, add a pinch of salt.
CORN AND TOMATO SOUP
Preparation time: 25 minutes
Cooking time: 25 minutes
Yield: 6 servings
1 tablespoon butter or corn-oil margarine
1/2 small onion, finely chopped
1 clove garlic, pressed or minced
1 can (12 ounces) evaporated skim milk
1 cup fat-free chicken broth
1 tablespoon chopped fresh sage leaves or 1 teaspoon dried sage, crushed
1/4 teaspoon freshly ground black pepper
1 cup frozen or canned corn kernels
2 tablespoons cool water
1 tablespoon cornstarch
1 can (14 1/2 ounces) ready- cut tomatoes, undrained
Fresh sage leaves for garnish, optional
1. Melt butter or margarine in heavy saucepan over medium-high heat. Add onion and garlic, reduce heat to medium-low. Cook, covered, until onion is soft and translucent, about 5 minutes. Add milk, broth, sage and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, 10 minutes. Add corn and return to a boil. Simmer, uncovered, 10 more minutes.
2. Dissolve cornstarch in cool water; add to soup, mixing thoroughly. Stir soup until thickened. Remove from heat; stir in tomatoes.
3. To serve, spoon 3/4 cup of soup into 6 bowls and garnish with fresh sage leaves, if desired.
Nutrition information per serving:
Calories …… 125 Fat …………. 2 g Cholesterol .. 0 mg
Sodium ….. 260 mg Carbohydrates .. 20 g Protein ……. 7 g
Q. Can you please revise this recipe for us? We love it, but we are concerned about the fat and cholesterol. Thank you.
Sandy Sensenig, Colorado
BAKED OATMEAL
Preparation time: 10 minutes
Cooking time: 30-35 minutes
Yield: 15 servings
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6 cups old-fashioned rolled oats
2 cups milk
1 1/2 cups packed brown sugar
3/4 cup vegetable oil
4 eggs
2 teaspoons salt
Chopped apples, raisins, or coconut, optional
Ground cinnamon
1. Heat oven to 350 degrees. Combine all ingredients except cinnamon in large bowl; mix well. Pour into 13- by 9-inch baking pan sprayed with non-stick vegetable oil spray and spread evenly. Sprinkle with cinnamon.
2. Bake until knife inserted in center comes out clean, 30 to 35 minutes. May be frozen, if desired. To serve, reheat with milk.
Nutrition information per serving:
Calories …… 345 Fat ………… 15 g Cholesterol .. 60 mg
Sodium ….. 535 mg Carbohydrates .. 45 g Protein …….. 8 g
A. Because it can be made ahead of time and reheated, this is a handy recipe for people in a hurry or for large families on the go. I used applesauce to add some sweetness and moisture, so I was able to reduce the fat and sugar. Egg substitute eliminated the cholesterol and fat from the eggs, and half the amount of salt was plenty. I also added some vanilla because it fools our taste buds and makes things taste sweeter than they really are.
SMART BAKED OATMEAL
Preparation time: 10 minutes
Cooking time: 30-35 minutes
Yield: 15 servings
6 cups old-fashioned rolled oats
2 cups skim milk
1 cup each: non-fat egg substitute, packed brown sugar
1/2 cup unsweetened applesauce
1/4 cup canola oil
4 teaspoons baking powder
1 teaspoon each: salt, vanilla
Chopped apples, raisins or coconut, optional
Ground cinnamon
1. Heat oven to 350 degrees. Combine all ingredients except cinnamon in large bowl; mix well. Place in 13- by 9-inch pan coated with non-stick vegetable-oil spray and spread evenly. Sprinkle with cinnamon.
2. Bake until knife inserted in the center comes out clean, 30 to 35 minutes. May be frozen, if desired. To serve, reheat with milk.
Nutrition information per serving:
Calories …… 245 Fat …………. 6 g Cholesterol .. 1 mg
Sodium ….. 390 mg Carbohydrates .. 39 g Protein ……. 9 g
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Send your recipe for revision to: Cook it light, baiduhai, 435 N. Michigan Ave., Chicago, Ill. 60611-4041.
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