pumpkin, corn, lime soup

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Pumpkin, Corn and Lime Soup

 

Recipe By :Dr. Howard M. Shapiro

Serving Size : 6 Preparation Time :0:10

Categories : Lowfat/Diabetic

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons olive oil

1 large onion -- chopped

1 medium red bell pepper -- chopped

2 cloves garlic -- minced

2 teaspoons ground cumin

1/2 teaspoon ground cinnamon

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/8 teaspoon ground red pepper

16 ounces canned pumpkin (plain)

3 1/2 cups low-sodium vegetable stock

1 cup frozen corn kernels

1/2 teaspoon grated lime peel

1 tablespoon lime juice

 

Heat the oil in a Dutch oven over medium heat. Add the onion, bell pepper, and

garlic and cook, stirring often, for 12 minutes, or until tender.

 

Add the cumin, cinnamon, salt, black pepper, and ground red pepper. Cook,

stirring, for 30 seconds, or until fragrant.

 

Stir in the pumpkin and broth. Increase the heat to high and bring to a simmer.

Reduce the heat to low, cover, and simmer, stirring occasionally, for 15

minutes, or until the flavors have blended.

 

Stir in the corn, cover, and cook for 5 minutes.

 

Remove from the heat and stir in the lime peel and lime juice.

 

Makes 6 servings Per serving: 115 calories, 3 g fat

 

Source:

" Dr. Shapiro's Picture Perfect Weight Loss Cookbook "

Copyright:

" Published by Rodale (2002) ISBN 1579544371 "

Yield:

" 6 cups "

T(Cook):

" 0:35 "

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Per Serving (excluding unknown items): 95 Calories; 3g Fat (22.5% calories from

fat); 4g Protein; 16g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 128mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;

1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 26007 0 0 0 0