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Healthified Curried Corn Soup

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93% less sat fat • 34% less sodium than the original recipe. The key to creamy soup without the cream? Fat-free milk and yogurt. Once you’ve mastered this recipe, mix it up with chicken breast or swap out the shrimp with another type of seafood.

  • Prep Time 20 min
  • Total Time 45 min
  • Servings 4

Ingredients

2
teaspoons canola oil
1
cup finely chopped green and/or red sweet pepper
1/4
cup finely chopped onion
2
teaspoons curry powder
1/4
teaspoon salt
1/4
teaspoon black pepper
1
package (12 oz) Green Giant™ Steamers™ frozen Niblets® Corn
1
cup Progresso® reduced-sodium chicken broth
3
cups fat-free milk
8
ounces peeled and deveined cooked medium shrimp, thawed and drained if frozen, and halved, if desired
2
tablespoons snipped fresh cilantro
1/3
cup Yoplait® fat free plain yogurt
Fresh cilantro sprigs

Directions

  • 1 In a large saucepan heat oil over medium-high heat. Add sweet pepper and onion; cook about 4 minutes or until tender, stirring occasionally. Add curry powder, salt, and pepper; cook and stir for 1 minute.
  • 2 Stir in corn and chicken broth. Bring to boiling; reduce heat. Cover and cook about 5 minutes or until corn is tender. Cool about 10 minutes.
  • 3 Transfer the corn mixture to a blender or food processor.* Add 1/2 cup of the milk. Cover and blend or process until mixture is nearly smooth. Return pureed mixture to saucepan; stir in the remaining 2 1/2 cups milk and the shrimp. Heat through (do not boil). Stir in snipped cilantro.
  • 4 To serve, spoon soup into soup bowls. Top individual servings with yogurt and cilantro sprigs.
  • 5 *Note: If using a food processor, process half the mixture at a time using 1/4 cup of the milk with each half.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 80
  • Fat Reduced By 10g
  • Saturated Fat Reduced By 6 1/2g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 3/4 cups
Calories
240
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
115mg
115%;
Sodium
510mg
510%;
Total Carbohydrate
32g
32%
(Dietary Fiber
3g
3%
  Sugars
15g
15%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
70%;
Calcium
30%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1 tablespoon butter 2 teaspoons canola oil
1/2 teaspoon salt 1/4 teaspoon salt
1 cup chicken broth 1 cup Progresso® reduced-sodium chicken broth
3 cups whole milk 3 cups fat-free milk
1/3 cup sour cream 1/3 cup Yoplait® fat free plain yogurt
Nutritional Highlights
Calories
 
 
320 (before)
240 (after)
Saturated Fat
 
 
7 g (before)
1/2 g (after)
Sodium
 
 
770 mg (before)
510 mg (after)
Total Fat
 
 
14 g (before)
4 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 3/4 cups
Calories
240
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
115mg
115%;
Sodium
510mg
510%;
Total Carbohydrate
32g
32%
(Dietary Fiber
3g
3%
  Sugars
15g
15%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
70%;
Calcium
30%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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