Sure it's about 90 degrees here in Texas lately, and fall is 5 months away; but I make this soup often for Elise because she loves it so much! I've put all the carb amounts (and fiber too) in brackets next to the ingredients.
What you need:
1 tbsp butter
1 tbsp flour (5g cho)
3 C chicken broth
15 oz can pumpkin (39g cho, 5g fiber)
1 tbsp honey (or agave which has 16g cho) (17g cho)
1/4 tsp salt
1/4 tsp nutmeg (<1g)
1 can (12 oz) evaporated milk (36g cho)
*Melt butter in large saucepan over medium heat. Stir in flour and cook for 2 minutes *Gradually add broth, stirring constantly until thick.
*Stir in pumpkin until combined. Add honey, salt, and nutmeg. Reduce heat, cover and simmer for 10 minutes.
*Stir in milk and heat for 3 more minutes.
The total carb count for this recipe is 97g of carbs. It usually has a carb factor of about .08 (so to figure out how many carbs are in Elise's bowl, I just weigh it in grams and multiply it by .08. For a more detailed explanation of carb factors, click here).
Why It's a Great Meal:
*Elise will eat it. In fact, Elise LOVES it. In fact, Elise cried the other day when I took her not-quite-finished bowl away to re-heat what was left. "Waaaaaaaah! Soup!" She said.
*I can make a bunch and re-heat the extras for another meal. I also freeze amounts that I pre-measure in a muffin tin. After it freezes, I pop them out, wrap them in saran wrap, and put them in a freezer bag labelled with what it is, when I made it, and how many carbs are in each serving.
*Lunch for me, too!
*Cheap and easy to make.
*The pumpkin has lots of fiber as well as cancer fighting properties, vitamin C and potassium.
I usually pair this with some yogurt, crackers or whole wheat toast and some fruit. It's a nice, light meal that Elise loves.
***Edited to add: don't just take my word on the carb counts, check your labels! I made some more soup today with a different brand of pumpkin and evap. milk, and both carb counts were different from the ones I had used previously.
1 week ago