If you love pumpkin, you won't need to wait until pumpkin harvest to try this first course soup. Since it's made with canned pumpkin, you can enjoy it all year long. If you add Chicken Popovers (also included in this Heart Healthy Recipes group), a side salad, and a glass of cabernet sauvignon, you have a full-course Heart Healthy meal!

Image courtesy of dcfüd.com

16-ounce can pumpkin (NOT pumpkin pie filling)
10 1/2-ounce can low-sodium chicken broth
1/4 teaspoon No-Salt salt
1/4 teaspoon onion powder
1/4 teaspoon black pepper, more or less to taste
1/8 teaspoon ground nutmeg
12-ounce can evaporated skim milk
1/4 cup nonfat or low-fat sour cream
1 tablespoon unsalted pumpkin seeds, for garnish
1 tablespoon chopped chives, for garnish

In a medium saucepan, combine pumpkin, broth, No-Salt, onion powder, pepper, and nutmeg. Cook over medium-high heat until bubbly, about 10 minutes, stirring occasionally. Stir in evaporated skim milk. Heat through, about 5 minutes, but do not boil.

Spoon into 4 bowls and top each serving with a dollop of sour cream. Garnish with pumpkin seeds and chives, if desired.

Makes 4 servings, 1 cup per serving.

Calories: 130
Protein: 10g
Carbs: 22g
Cholesterol: 4mg
Sodium: 278mg
Total Fat: 1g
Saturated: 0g
Polyunsaturated: 0g
Monounsaturated: 0g