Simple Succotash

Text Size:

Ingredients

Preparation time:
5 minutesCooking time:
25–30 minutes.

1 teaspoon olive oil
1 small onion, finely chopped
2 teaspoons (or 2 cloves) minced garlic
3 cups 50% reduced-sodium, fat-free chicken broth
1 can (15 ounces) canned pumpkin
2 teaspoons curry powder
1/4 teaspoon allspice
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper (more or less to taste)
1 tablespoon Splenda sweetener
6 ounces evaporated skim milk

Directions

Yield:
2 1/2 cups

Serving size:
1/2 cup

Place oil in a 2-quart pan. Add onion and garlic and cook over medium-high heat for 2–3 minutes, or until tender; stir frequently. Whisk in broth, pumpkin, curry powder, allspice, salt, pepper, cayenne pepper, and Splenda; mix well. Bring to a simmer, then reduce heat to low-medium, cover, and cook, stirring occasionally, for 15–20 minutes. Whisk in evaporated skim milk and return to a simmer. If a smooth consistency is desired, transfer soup to a blender or food processor (in batches, if necessary), cover, and blend until smooth. Serve warm.

Calories: 141 calories, Carbohydrates: 27 g, Protein: 6 g, Fat: 1 g, Saturated Fat: <1 g, Cholesterol: 0 mg, Sodium: 181 mg, Fiber: 4 g

Exchanges per serving: 2 starch. Carbohydrate choices: 2.