Crawfish Pumpkin Soup from Holly Clegg

Simple ingredients create a snappy smooth soup, perfect for fall. The crawfish may be omitted for an easy 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 crawfish tails, drained and rinsed
Dash nutmeg
Salt and pepper to taste
1/4 cup chopped green onions


  • 1. In a large nonstick pot coated with nonstick cooking spray, sauté onion over medium heat until tender, about 5 minutes.
  • Stir in pumpkin and broth, and bring to a boil. Reduce heat and simmer for about 10 minutes. Add milk, crawfish, and nutmeg. Season to taste.
  • Cook over low heat for 10 minutes. Serve sprinkled with green onions.

Nutritional information per serving
Calories 88 | Calories from fat 11% | Fat 1 g Saturated Fat 0 g | Cholesterol 78 mg | Sodium 259 mg Carbohydrate 7 g | Dietary Fiber 3 g | Sugars 4 g | Protein 13 g

Diabetic Exchanges 0.5 starch, 1.5 very lean meat