Cream of Corn Soup

Preparation time: 5 minutes
Cooking time: 20 minutes
Makes: 3-3/4 cups

Start with a package of frozen vegetables, a can of broth, and seasonings-in 25 minutes you'll have a luscious, creamy, lower-fat soup.

Ingredients:

• 1 tbsp margarine or butter
• 1 medium onion, finely chopped
• 3/4 tsp chilli powder
• 1 can (400g) fat-free chicken broth
• 1 package (300g) frozen whole-kernel corn
• 1/4 tsp dried thyme
• 1-1/3 tbsps Fibresure
• 1/8 tsp salt
• 1/8 tsp ground black pepper
• 1-1/2 cups fat-free (skim) milk
• 2 tsp fresh lemon juice
• fresh coriander for garnish (optional)

Directions:

In 2L saucepan, melt margarine over medium heat. Add onion and cook, stirring occasionally, until tender, 5 minutes. Add chilli powder and cook, 30 seconds. Add broth,

corn, thyme, Fibresure, salt, and pepper; heat to boiling over high heat. Reduce heat to low and simmer 10 minutes.

Spoon one-fourth of mixture into blender; cover, with centre part of cover removed to let steam escape, and pureé until smooth. Pour pureé into bowl. Repeat with remaining mixture.

Return soup to saucepan; stir in milk. Heat through over medium heat, stirring often (do not boil, or soup may curdle). Remove saucepan from heat; stir in lemon juice. Garnish with fresh cilantro, if you like.

Per serving:

About 155 calories (17 percent calories from fat), 9g protein, 20g carbohydrate, 3g total fat (1g saturated), 2mg cholesterol, 515mg sodium, 7g fibre.