Light Cream Of Pumpkin Soup

Cook spray, butter or olive oil
2 large onions thinly sliced, about 1 pound
4 cloves minced or pressed fresh garlic
¼ cup hot water mixed with ½ teaspoon chicken base
2 rounded tablespoons brown sugar
1 29 oz can solid pack pumpkin
2 cups fat free half-and-half
1 cup fat free skim milk
2 tablespoons butter flavoring
½ teaspoon cinnamon
½ teaspoon fresh ground nutmeg
¼ teaspoon white pepper
¼ teaspoon salt

1. Lightly spray a medium sized nonstick skillet or sauté pan with cooking spray and heat on medium heat. Add onions and garlic to pan along with water and chicken base.

2. Place a piece a round piece of foil over onions and reduce heat to medium low. Simmer gently until onions are tender/ translucent and liquid has evaporated and formed a light glaze on the bottom of pan.

3. Add brown sugar and just enough water, ½ to 1 tablespoon to dissolve sugar and glaze from bottom of pan.

4. Simmer gently, 1 to 2 minutes longer until caramel glaze cooks down and coats onions. Remove from heat and transfer half of onion mixture to blender or food processor and process until smooth, adding a little water, ¼ cup if necessary to form smooth paste. Set remaining onions and garlic aside to serve with soup as condiment.

5. In a medium sized stock pot add caramelized onions and garlic paste along with pumpkin, fat free half and half and ½ cup skim milk, butter flavoring, cinnamon, nutmeg, pepper and salt. Whisk all ingredients together until smooth and heat over medium low whisking until hot. Adding remaining skim milk to soup as necessary until desired consistency is reached. Adjust seasonings if necessary and serve in individual bowls topped with 1 tablespoon caramelized onions and garlic if desired.

Yield 8 one cup servings each at approximately 122 calories 0.5 total fat, 0 cholesterol; 24.5 grams total carbohydrate; 3.7grams dietary fiber; 3.8 grams protein; 246 milligrams sodium.

HIGH FAT VERSION: 213 calories per cup and 14.5 grams total fat

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