Crawfish Pumpkin Soup from Gulf Coast Favorites
How about an easy crawfish pumpkin soup. Everyone loves a pumpkin soup so pumpkin and Louisiana crawfish create a simple, snappy smooth soup. Best of all this is a healthy crawfish pumpkin soup!
Makes 8 (1-cup) servings
1 onion, chopped
1 (15-ounce) can pumpkin puree
4 cups fat-free chicken broth
1/2 cup skim milk or fat-free half-and-half
1 (16-ounce) bag Louisiana crawfish tails, drained and rinsed
Salt and pepper to taste
1/4 cup chopped green onions
1. In large nonstick pot coated with nonstick cooking spray, sauté onion over medium heat until tender, 5 minutes.
2. Stir in pumpkin and broth, and bring to boil. Reduce heat and simmer 10 minutes. Add milk, crawfish, and nutmeg. Season to taste.
3. Cook over low heat 10 minutes. Serve with green onions.
Nutritional information per serving: Calories 88, Calories from fat 11%, Fat 1g, Saturated Fat 0g, Cholesterol 78mg, Sodium 259mg, Carbohydrate 7g, Dietary Fiber 3 g, Sugars 4g, Protein 13g, Diabetic Exchanges: 1/2 starch| 1 1/2 very lean meat
Nutritional Nugget: Louisiana crawfish are a good source of protein and vitamins and minerals, they are also low in calories, fat especially when rinsed.