1 tablespoon canola or corn oil
1 1/2 cups chopped onion
5 green onions, chopped with tops
1 green bell pepper, chopped
2 garlic, chopped
1/2 cup all purpose flour
5 cups water
4 chicken thighs, skinned, deboned and chopped
1 14 ounce can chopped tomatoes, reserve juice
2 cups chopped tomatoes
6 ounce can tomato paste
1/8 teaspoon salt
1/8 teaspoon pepper
12 ounces reduced fat turkey sausage
32 ounces frozen white corn kernels, thawed
4 ounces ham, lean and boneless
Heat the oil in a large soup pot and saute the onion, green onion, bell pepper and garlic until tender. Add the flour and cook, stirring constantly, until bubbly. Add the water, chicken, tomatoes and juice, tomato paste,salt and pepper. Brown the sausage in a seperate skillet and drain. Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently. Reduce the heat and simmer, uncovered, for 1 hour, stirring occasionally. 12 servings, 1 cups each.
Nutrition Information per serving:
Calories 237, Calories From Fat 62, Total Fat 7g, Saturated Fat 2g, Cholesterol 38mg, Sodium 487mg, Total Carbohydrate 32g, Dietary Fiber 4g, Sugars 7g, Protein 16g
Exchanges per serving: 1 1/2 Starch, 2 Vegetable, 1 Medium Fat Meat
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