Thursday, November 15, 2007

Pumpkin And Corn Soup

This tasty and easy soup has 5 grams of fiber and only 120 calories per serving! Pair it with fresh bread and salad to warm up a chilly evening.

Prep: 20 minutes
Cook: 25 minutes
Yield: 7 servings

1 large onion, chopped
1 medium sweet red pepper, chopped
2 tablespoons butter
2 cups fresh or frozen corn, thawed
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
2 teaspoons chili powder
2 cans (14-1/2 ounces each) vegetable broth
1 can (15 ounces) solid-pack pumpkin
1/2 teaspoon salt
Dash cayenne pepper
2 tablespoons lime juice

In a large saucepan, saute onion and red pepper in butter until almost tender. Add the corn, jalapeno, garlic and chili powder; saute 2 minutes longer.

Stir in the broth, pumpkin, salt and cayenne until blended. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in lime juice.

Tips and Tricks
I omitted the salt and used chicken broth. Be sure to wear gloves when seeding and chopping the pepper!
Make It Healthier
Omit the salt. Use low sodium broth. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients. Older kids can open the cans.

Nutrition Facts
1 cup equals 120 calories, 5 g fat (2 g saturated fat), 9 mg cholesterol, 714 mg sodium, 20 g carbohydrate, 5 g fiber, 4 g protein
Diabetic Exchanges
1 starch, 1/2 fat

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