Creamy Pumpkin Soup

Recipe Ingredients

1/4 cup	27g / 1oz	Pumpkin seeds
2 teaspoons	10ml	Canola oil
1 teaspoon	5ml	Onion - chopped (medium)
1 1/2 cups	355ml	Canned pumpkin
3 1/2 cups	829ml	Low-fat low-sodium chicken broth
1 cup	237ml	Evaporated skim milk
2 tablespoons	30ml	Dry sherry
1 teaspoon	5ml	Cinnamon
		Freshly-ground black pepper - to taste

Recipe Instructions

Preheat the oven to 400 degrees. Spread the pumpkin seeds on a small cookie sheet. Drizzle 1 teaspoon of the canola oil on the seeds and toast the seeds for 5 minutes. Remove from the oven.

In a stockpot, heat the remaining oil. Add the onion and saute for 5 minutes. Add the pumpkin and broth and bring to a boil. Simmer for 20 minutes. Add the milk, sherry, and cinnamon. Simmer for 5 minutes.

To serve, place soup in bowls and top with pumpkin seeds. Grind pepper over each serving.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 1 1/2 Fat, 1 Starch.

Nutrition Facts: Calories 142; Calories from Fat 64; Total Fat 7g; Saturated Fat 1g; Cholesterol 2mg; Sodium 115mg; Carbohydrate 14g; Dietary Fiber 3g; Sugars 8g; Protein 9g.

Source:
American Diabetes Association at http://www.diabetes.org

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