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Pumpkin Soup

1 can (16 ounces) solid-packed pumpkin
1-3/4 cups 1%-fat milk
1/4 cup apple juice
3 packets Sweet One
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
Few grains black pepper
Few grains ground nutmeg
2 tablespoons light sour cream or plain lowfat yogurt
1 tablespoon sliced scallions
2 teaspoons chopped toasted hazelnuts or sunflower seeds


1. Place pumpkin in a medium saucepan; gradually stir in milk and apple juice until smooth. Stir in Sweet One, cinnamon, salt, pepper and nutmeg. Cook, stirring occasionally over medium heat, about 10 minutes or until hot.

2. Spoon soup into individual serving dishes; garnish with sour cream, scallions and hazelnuts. Makes four 1-cup servings.

Per Serving (1 cup): 112 calories, 5 g protein, 3 g fat, 18 g carbohydrate, 199 mg sodium

Diabetic Exchanges:1 vegetable exchange, 1/2 nonfat milk exchange, 1/2 fat exchange



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