Pumpkin curry soup
Pumpkin isn’t just for desserts, sweet breads and muffins. This pumpkin curry soup is surprisingly savory and packed with vitamins and other nutrients. Makes 4 servings.
- 1 Tbsp. butter
- 1 cup finely chopped onion
- 2 garlic cloves, finely chopped
- 1 cup diced celery
- 1 tsp. curry powder
- 1/2 tsp. ground coriander
- 1/2 tsp. crushed red pepper
- 3 cups water
- 1 cup low-sodium chicken broth
- 1 32-oz. can pumpkin puree
- 1 cup fat-free half-and-half
- sour cream (optional) 8
- chives (optional)
Melt butter in a large saucepan over medium-high heat. Add onion, garlic and celery; cook for 3 to 5 minutes or until tender. Stir in curry powder, coriander and crushed red pepper; cook for 1 minute. Add water and broth; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes. Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through. Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend until creamy. Serve warm or reheat to desired temperature. Garnish with a dollop of sour cream and chives. Prepare a day ahead: Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend, then reheat to serving temperature, but don't boil.
Per serving: 180 calories, 5 g fat (1 g saturated), 0 mg cholesterol, 30 g total carbohydrates, 105 mg sodium, 11 g fiber, 8 g protein
Source: Centers for Disease Control and Prevention
Apple dumplings
This easy dessert is reminiscent of apple pie, but with far fewer calories.
Makes 6 servings.
- 1 Tbsp. firmly packed light brown sugar
- 11/2 tsp. cinnamon
- 1 tsp. cornstarch
- 1 tsp. vanilla extract
- 1 Tbsp. water
- 6 small apples, peeled and cored
- 6 square 7-inch egg-roll wrappers
- nonstick cooking spray
Preheat oven to 375 F. Spray six muffin cups with nonstick cooking spray. In a large bowl, combine the brown sugar, cinnamon, cornstarch, vanilla and water. Roll apples in the mixture until coated. Place one apple in the center of each egg-roll wrapper. Bring the corners up to the top of the apple, pressing and folding to seal the edges. Place each dumpling in a muffin cup and lightly spray the tops with nonstick cooking spray. Bake until golden, about 20 minutes. Cool on a rack 15 minutes; serve warm.
Per serving: 180 calories, 1 g fat (0 g saturated), 5 mg cholesterol, 39 g total carbohydrates, 190 mg sodium, 3 g fiber, 3 g protein
Source: Centers for Disease Control and Prevention