Pumpkin Soup - 15g Carbs
From: The New Family Cookbook for People with Diabetes
Servings: 5
Serving Size: 1 cup each
2 tsp margarine
3/4 cup chopped onion
1 (16oz can) pumpkin puree (NOT pumpkin pie filling)
2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
2 tsp sugar
1/2 tsp salt
1/8 tsp ground cloves or ground nutmeg
1 cup fat-free milk
Melt the margarine in a medium saucepan.
Saute the onion until softened, about 5 minutes.
Add the pumpkin, broth, sugar, salt, and cloves;
stir to mix well. Bring to a boil; reduce the
heat and simmer for 15 minutes.
Puree until smooth in a blender or food processor.
Return to the saucepan. Add the milk; heat
thoroughly but do not boil. Serve at once.
Servings: 5
Serving Size: 1 cup each
Nutrition per Serving:
89 Calories, 3g Fat, 1g Cholesterol, 4g Protein, 318mg Sodium,
15g Carbs
Exchanges: 1 Starch
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Nutrition From: www.caloriecount.about.com
Servings: 5
Serving Size: 257 g (257g = 9.065 oz OR 1.133 cups)
Nutrition per Serving:
98 Calories, 19 Calories from Fat, 2.1g Total Fat, 0g Trans Fat,
1mg Cholesterol, 585mg Sodium, 14.7g Total Carbs, 2.7g Dietary Fiber,
8.3g Sugars, 5.3g Protein
Vitamin A 220% - Vitamin C 8% - Calcium 10% - Iron 4%
Nutrition Grade: A
Good points:
Low in saturated fat
Very low in cholesterol
High in calcium
High in dietary fiber
Very high in vitamin A
Bad points:
Very high in sodium
Very high in sugar
