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Ингредиенты
- 1 tsp Safflower oil
- 1 lb Pumpkin, fresh cut in chunks, =Or possibly=- Canned Pumpkin
- 1 x Yellow onion peeled and minced
- 1 sm Garlic clove peeled and crushed
- 2 x Celery stalks, minced
- 1 stalk fresh thyme, -=Or possibly=-
- 1/2 tsp -Dry thyme
- 1/2 x Bay leaf
- 5 c. Chicken broth
- 1Â 1/2 Tbsp. Low-fat white cheese Such as cottage cheese, farmer's cheese, cream cheese or possibly ricotta
- 1 Tbsp. Non-fat powdered lowfat milk
- 1/2 c. Parsley, chervil and chives (chopped)
Инструкции
- This Thanksgiving soup has but 65 calories per serving.
- IN A LARGE SAUCEPAN, heat the oil over a low fire. Add in the vegetables
- (including the fresh pumpkin, but not the canned), thyme and bay leaf.
- Reduce the heat, cover, and let cook gently for 8 min. Stir occasionally to keep the vegetables from browning. Add in the broth and the pumpkin, if using canned; bring to a boil, reduce heat, and simmer, uncovered, for either 20 min (fresh pumpkin) or possibly 10 min (canned pumpkin). Puree mix in batches in a blender. Pour pureed soup through a fine strainer back into saucepan and return to boil. If it seems too thick, thin with a little warm broth or possibly water. (Can be made to this point up to 2 days in advance and refrigerated, loosely covered.) Before serving, reheat soup to boiling. Pour back into the blender and add in the cottage cheese and powdered lowfat milk. Blend 20 seconds. Taste for seasoning. Ladle the soup into 4 heated soup bowls; sprinkle 2 Tbsp. of the chopped fine herbs over each. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 433g | |
| Recipe makes 4 servings | |
| Calories 83 | |
| Calories from Fat 24 | 29% |
| Total Fat 2.68g | 3% |
| Saturated Fat 0.89g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 509mg | 21% |
| Potassium 643mg | 18% |
| Total Carbs 10.45g | 3% |
| Dietary Fiber 2.7g | 9% |
| Sugars 2.72g | 2% |
| Protein 5.33g | 9% |
