Excerpts

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     Excerpted from American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.