Healthy Recipes

Pumpkin Soup With Leeks and White Wine
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Leeks, split in half lengthwise 6
Olive oil 2
Garlic cloves, crushed 3
Thyme sprigs 4 sprigs
Bay leaves 2
Parsley sprigs 5
White wine 1 cup
Pumpkin peeled 1½ pounds
Low sodium chicken stock 5 cups
Skim milk ½ cup
Fat-free half and half cream ½ cup

  1. In a large skillet, heat the olive oil. Add the leek and garlic, stirring to coat with the oil.
  2. Continue until the leek is fragrant and soft, but not brown.
  3. Add the thyme, parsley, and bay leaves. Cook 2 minutes.
  4. Turn the heat to high and add the wine.
  5. Reduce to 2 tablespoons; add the stock and the pumpkin.
  6. Simmer until the pumpkin falls apart, 20-25 minutes.
  7. Discard the herbs. Puree the soup; add milk and cream.
  8. If soup is too thick, add a little more broth. Stir and serve.

Diabetic Exchange
Fruit: 0; Vegetables: 4; Meat: 1; Milk: 0; Fat: 1; Carbs: 0; Other: 0

Ida Rodriguez for Melissa’s Variety Produce Recipe

Nutrition Facts
Serving Size ¼ recipe
Calories 290
Calories from Fat 90
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 5 mg
Sodium 200 mg
Total Carbohydrate 42 g
Dietary Fiber 6 g
Sugars 15 g
Proteins 10 g
Vitamin A 80% DV
Vitamin C 100% DV
Calcium 30% DV
Iron 50% DV
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