Prep Time: 20 minutes
Cook Time: 1 hour 45 minutes
Serves: 6 (½ cup each)
Per Serving: 114 calories, 4g fat, 1g saturated fat, 19g carbs, 4g protein, 2g fiber, 628mg sodium.
1 tablespoon peanut oil
⅓ cup finely chopped celery
⅓ cup finely chopped onions
1 teaspoon fresh thyme
2 tablespoons toasted pumpkin seeds (baking time 1 hour), optional
1 medium size pumpkin (about 3 pounds)
Salt to taste
Freshly ground black pepper
1 bay leaf
About 1 quart low-sodium chicken broth (canned, unless you have a handy homemade recipe)
Wash seeds under running water, dry them on paper towels. Lightly oil a baking sheet and spread the seeds over it. Bake the seeds at 250° until completely dried, at least 1 hour, shaking the pan occasionally. Turn the heat up to 350° and brown the seeds lightly, about 5 minutes. Cool, salt (optional). Leftovers can be stored in an airtight container.
Per Serving: 1 teaspoon = 16 calories, 1g fat, 0g saturated fat, 1g carbs, 1g protein, 0g fiber, 98mg sodium
- Preheat oven to 350°.
- Pierce the pumpkin several times and cook in the microwave on high power for 3-5 minutes until the shell softens. Cut the pumpkin in half, scoop out the seeds and reserve them for making the toasted pumpkin seeds. Place the pumpkin halves cut-side down on a baking sheet. Bake in the preheated oven until tender and easily pierced with a fork, about 40 minutes. Let cool. Reserve the juice on the baking sheet.
- Scoop the pulp out of the pumpkin skin with a spoon and set aside.
- Heat the peanut oil in a deep saucepan over low heat. Add the onions, celery, thyme and bay leaf. Season lightly with salt and pepper and cook for 10 minutes.
- Add the pumpkin pulp and the chicken stock and bring to a boil over high heat.
- Reduce the heat and simmer until the onion and celery are completely tender, about 15 minutes.
- After removing the bay leaf, puree the mixture in a blender, in batches, being careful not to overfill the blender.
- Reheat the bisque. Add stock if it is too thick.
- Serve hot, sprinkled with toasted pumpkin seeds.
Recipe adapted from: www.foodfit.com