Diabetes & Endocrinology Associates, P.C. Diabetes & Endocrinology Associates, P.C.
Diabetes & Endocrinology Associates, P.C. Georgia's leading specialist in diabetes and endocrinology care
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Mexicali Soup
*posted 02/02/2012

ingredients
2 tsp. olive oil
1 large onion, chopped
2 garlic cloves, minced
1 tsp. hot chili powder
1 tsp. ground cumin
½ tsp. dried oregano leaves
2 Tbsp. canned green chilies
1 (15-oz.) can black beans, drained
1 (14.5-oz.) can diced tomatoes
1 cup frozen corn
3 cups low-fat, reduced-sodium chicken broth
2 Tbsp. minced cilantro
Salt and fresh-ground pepper to taste

Directions
Cooking time: 48 minutes
1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and saute for 3 minutes. Add the chili powder, cumin, and oregano, and sauté for 2 more minutes.
2. Add the remaining ingredients, and bring to a boil. Lower the heat, and simmer for 30 minutes. Freeze, if desired, and then thaw in the refrigerator overnight before serving.

Number of Servings: 6
Serving Size: approximately 1 1/3 cups

Nutritional Info
Calories 125
Calories From Fat 20
Total Fat 2 g
Saturated Fat 0.3 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 450 mg (without added salt)
Total Carbohydrate 22 g
Dietary Fiber 6 g
Sugars 6 g
Protein 6 g

 

Recipes adapted from Diabetes Forecast


 

 

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