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Creamy Pumpkin-Apple Bisque
Courtesy of CanolaInfo
Servings: 4
Prep Time: 10 Min.
Cook Time: 15 Min.
What you need:
(click + to add ingredients to your shopping list)
+ 1 Tbsp. canola oil (15 mL)
+ 1 c. diced onions (250 mL)
+ 1/2 medium Gala apple, peeled and chopped
+ 1 can (14 oz./398 mL) reduced-sodium chicken broth
+ 1/2 of 15-oz. can solid pumpkin
+ 2 Tbsp. sugar (30 mL)
+ 1 1/2 tsp. ground cinnamon (7 mL)
+ 1/2 tsp. ground cumin (2 mL)
+ 1/2 tsp. salt (2 mL)
+ 1/8 tsp. cayenne pepper (.5 mL)
+ 1 1/2 c. fat free half and half (375 mL)
+ 1/4 c. fat free sour cream (60 mL)
What to do:
1. Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 min. or until onions begin to brown.
2. Place onion mixture in a blender with 1 c. (250 mL) broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 min.
3. Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.

Flavorful tip: Adding the apple while browning the onion brings out the sugars of the apple and richly browns the onions quickly.

Serving size is 1 c.

Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
Nutritional information:
Calories: 175;   Total Fat: 5g;   Saturated Fat: 1g;   Cholesterol: 5mg;   Total Carbs: 26g;   Fiber: 3g;   Protein: 6g;   Sodium: 635mg;