Cream of Pumpkin Soup - 15.6g Carbs, 2.9g Fiber
From: Fiona Haynes, About.com
This luscious, velvety cream of pumpkin soup tastes anything but low
fat. The secret to the creaminess is evaporated fat-free milk, which
is stirred into the soup just a few minutes before serving. Enjoy
this soup for lunch on a cold fall or winter's day. The beauty of
this cream of pumpkin soup, apart from being low fat, is that it's
quick and easy to make.
Fall is the perfect time to bring out the stockpot and make warming
soups. This low fat cream of pumpkin soup is perfect on a cold fall
day, or as an appetizer for a Thanksgiving dinner. A spoonful of
plain low fat yogurt can be swirled in just before serving.
Cook Time: 25 minutes
1 Tbsp olive oil
1 small yellow onion, finely chopped
2 garlic cloves, minced
1 Tbsp curry powder
1 tsp cumin
3 cups fat-free, low sodium chicken or vegetable broth
1 15oz can pumpkin
1 12oz can evaporated fat-free milk
Freshly ground Black pepper to taste
Heat oil in a large saucepan over a medium heat. Add onion and garlic
and cook until softened. Stir in curry powder and cumin and cook for
1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer
for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes.
Transfer soup to a blender and blend until smooth.
Serves: 6
Nutrition per Serving:
112 Calories, 25 Calories from Fat 2.7g Total Fat, 0.5g Sat,
2mg Cholesterol, 101mg Sodium, 15.6g Carbs, 2.9g Fiber, 6.1g Protein
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