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Nutrition Facts
| Serving Size | |
| Amount Per Serving | |
| Calories | 175 |
% Daily Value | |
| Total Fat 5g | 26% |
| Cholesterol 5mg | |
| Sodium 635mg | |
| Total Carbohydrate 26g | 59% |
| Dietary Fiber 3g | 7% |
| Protein 6g | 14% |
Prep Time |
Cook Time |
Total Time |
Makes |
Calories |
|---|---|---|---|---|
10 min. |
15 min. |
25 min. |
4 |
175 |
Creamy Pumpkin-Apple Bisque
Perfect for autumn cold weather, this soup is great paired with a salad or as an appetizer before the main course.
Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
Ingredients:
| 1 Tbsp. canola oil (15 mL) |
| 1 c. diced onions (250 mL) |
| 1/2 medium Gala apple, peeled and chopped |
| 1 can (14 oz./398 mL) reduced-sodium chicken broth |
| 1/2 of 15-oz. can solid pumpkin |
| 2 Tbsp. sugar (30 mL) |
| 1 1/2 tsp. ground cinnamon (7 mL) |
| 1/2 tsp. ground cumin (2 mL) |
| 1/2 tsp. salt (2 mL) |
| 1/8 tsp. cayenne pepper (.5 mL) |
| 1 1/2 c. fat free half and half (375 mL) |
| 1/4 c. fat free sour cream (60 mL) |
Instructions:
| 1 | Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 min. or until onions begin to brown. |
| 2 | Place onion mixture in a blender with 1 c. (250 mL) broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 min. |
| 3 | Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream. |
Cook's Tips:
Adding the apple while browning the onion brings out the sugars of the apple and richly browns the onions quickly.
Serving size is 1 c.