Pumpkin soup
Dietitian's tip: Canned pumpkin puree, available year-round, is an easy source for the mashed cooked pumpkin. When pumpkins abound in the fall, however, you can make your own puree by roasting a small pie pumpkin and whipping the flesh in a blender or food processor.
SERVES 4
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.
Nutritional Analysis(per serving)Serving size: 1 cup
Calories 72 Cholesterol 1 mg
Protein 3 g Sodium 241 mg
Carbohydrate 12 g Fiber 2 g
Total fat 1 g Potassium 199 mg
Saturated fat < 1 g Calcium 78 mg
Monounsaturated fat < 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
http://www.mayoclinic.com/health/hea...ecipes/NU00424
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