Between the ingredients sitting in your pantry and those things you are likely to have in the freezer (like chopped onion), you could have this soup on the table in about 25 minutes. While the soup is simmering, toast some whole-grain bread to go with it. If you have a hand blender, use it in step 3 instead of a food processor to puree the soup right in the saucepan.
1 teaspoon olive oil
1/2 cup chopped onion
1 package (10 ounces) frozen chopped broccoli
1 can (15 ounces) no-salt-added creamed corn
1 cup chicken broth
1 cup water
1/2 teaspoon salt
1/2 teaspoon tarragon
1/8 teaspoon cayenne pepper
1 cup frozen corn kernels, thawed
1. In a large nonstick saucepan, heat the oil over medium heat. Add the onion and cook until tender, about 5 minutes.
2. Stir in the broccoli, creamed corn, broth, water, salt, tarragon, and cayenne. Bring to a boil. Reduce to a simmer, cover, and cook until the broccoli is tender, about 5 minutes.
3. Transfer the soup to a food processor and puree. Return the puree to the pan. Add the corn kernels and cook over low heat until the corn is heated through, about 3 minutes. Makes 4 servings
PER SERVING 159 calories, 3.1g total fat (0.6g saturated), 1mg cholesterol, 5g dietary fiber, 33g carbohydrate, 6g protein, 563mg sodium
Good source of: fiber, folate, vitamin B6, vitamin C
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.