[blindweightwatcher] Low Fat Cream of Pumpkin Soup
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sat, 17 Jan 2009 15:58:51 -0600
Low Fat Cream of Pumpkin Soup
Fiona Haynes
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
Ingredients:
list of 9 items
. 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 15-ounce can pumpkin
. 1 12-ounce can evaporated fat-free milk
. Freshly ground Black pepper to taste
list end
Preparation:
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.
Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g),
Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g
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