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Oct 3, 2000
October - The leaves are turning, there's a chill in the air and there's nothing better than a pot of soup to warm the bones. So, that's our theme this month...soup.
Here's one from "Southern-Style Diabetic Cooking", a book published by the American Diabetes Association. With Halloween just four weeks away, it's a perfect treat for your ghouls and ghosties.
Pumpkin Soup
(6 servings - size 1 1/3 cups)
- 2 Tbsp. canola oil,
- 1cup chopped onion,
- 1 Tbsp. flour,
- 3 cups low-fat, low-sodium chicken broth,
- 3 cups canned plain pumpkin,
(or cooked, fresh pumpkin),
- ½ tsp. salt,
- Fresh ground pepper to taste,
- ½ cup plain nonfat yogurt,
- Dash nutmeg
Heat oil in a large stockpot over medium heat. Add onion and sauté for 5 minutes. Sprinkle in the flour. Stir and cook 2 to 3 minutes.
Gradually add the broth and pumpkin, whisking thoroughly after each addition. Simmer gently about 15 minutes. Add the salt and pepper. Pour into warm bowls. Top with a dollop of nonfat yogurt and sprinkle with nutmeg before serving. Diabetic Exchanges:
Starch - 1
Monounsaturated Fat - 1 Nutritional Information:
Calories - 128
From Fat - 55
Total Fat - 6 g
Sat. Fat - 1 g
Cholesterol - 1 mg
Sodium - 602 mg
Carbohydrate - 17 g
Fiber - 4 g
Sugars - 8 g
Protein - 4 g (This recipe is high in sodium, so I wouldn't make it very often. One way to cut the sodium in your diet a bit is to use Salt Sense. It is real salt with less sodium. My husband and I use this product in our house.) Food for thought: A wishbone isn't a substitute for a backbone.
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