Sassy Salsa Pumpkin Soup
PER SERVING (2 cups): 177 calories, 1g fat, 8.5g fiber
4 cups fat-free broth (chicken or vegetable)
One 15-oz. can pure pumpkin
One 15-oz. can black beans, drained and rinsed
1 cup canned sweet corn kernels
3/4 cup salsa
1 tbsp minced garlic
1 tsp chili powder
1/2 tsp ground cumin
Optional toppings: shredded fat-free or low-fat cheese, fat-free sour cream and chopped scallions
Spray a medium-size pot with nonstick spray and bring to medium heat on the stove.
Place garlic in the pot. Stir and cook for 1 minute. Add broth and spices, and bring to a simmer.
Add pumpkin and mix well. Add the remaining ingredients, stir, and bring soup to a boil. Reduce heat to low and simmer for 10 minutes.
Top each cup with any of the optional ingredients before serving.
MAKES 4 SERVINGS
Noodlicious Veggie Crabcakes
PER SERVING (1 crabcake): 60 calories, 0.5g fat, 326mg sodium, 10g carbs, 1g fiber, 2g sugars, 5g protein
2 packages House Foods Tofu Shirataki Noodles, spaghetti shape
One (1) 12-oz. package broccoli cole slaw mix, dry
1 1/2 cups dry pancake mix
12-oz. drained white crabmeat
1 cup diced scallions
1/2 cup egg whites (about 4 egg whites)
1 tsp seasoned salt
Rinse and drain Shirataki noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for one minute.
Drain excess liquid from noodles and pat them until thoroughly dry. Cut noodles into pieces about 4 inches in length.
Combine all ingredients and mix well. Bring a pan sprayed with nonstick spray to medium heat.
Scoop four spoonfuls of the mix evenly into the pan, using a total of one-fifth of the batter. Press gently with a spatula to form cakes. Cook until crab cakes are golden brown on both sides, flipping occasionally. Repeat this process four more times, removing the pan from the heat, reapplying nonstick spray in between batches.
Salt and black pepper to taste
MAKES 20 SERVINGS