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February 12, 2006
Winds Still Falling In Center City
That's what the weather man on our local NPR station just said. I don't think that's what he meant. I am fairly sure that it is snow that is still falling, not wind.
MR has packed his computer, so I can now freely blog about the creations I am making for him. I love Stirred's clever idea about luring Philo from the shower with seafood. However, MR only eats seafood once a month, and I've already planned a seafood night in the near future.
Here's what I'm making him for the first two days of lunches when he returns. It's his favorite curried pumpkin soup with cubed eggwhites thrown in for protein.
Here's the recipe. Makes 2 500 calorie, perfectly Zoned servings, which he will eat for lunch with a portion of a megamuffin.
1 large can pumpkin
460 g eggwhites, cooked and cubed
1 cup or 75 calories nonfat plain yogurt. Mine is 75 cals per cup, but most have more calories, so adjust the calories if you're making it at home with a different brand of yogurt. You need to use a whole cup.
2 teaspoons oil, to be added just before serving
32 g hazelnuts
146 g apples, cubed
squeeze fresh lemon juice
1 cube no salt vegan vegetable organic veggie broth -- 50 calories total
curry powder to taste
Prepare the broth and add the pumpkin, stirring till blended. Allow to cool, add the yogurt. It's easiest to divide the recipe into halves now and then stir in the remaining ingredients in half portions into each serving, reserving the hazelnuts and the oil. When ready to serve, heat and add nuts and oil after removing from heat.
Here's the crunch:
NUTRIENT TOTALS:
Abs. Values %RDA/SA
Calories 1000.00__cal 50%
Protein 74.74__gm 136% RDA
Total Fat 33.03__gm 51%
Sat. Fat 11.64__gm 58%
Mono. Fat 16.56__gm 57%
Poly. Fat 2.58__gm 39%
Carbohydrate 111.66__gm 37%
Fiber 34.60__gm 115%
Cholesterol 46.15__mg 15%
Vit. A 181800.13__IU 3636% RDA
Vit. B6 0.80__mg 50% RDA
Vit. B12 1.63__mcg 82% RDA
Vit. C 41.60__mg 69% RDA
Vit. E 22.00__mg 275% RDA
Thiamine 0.51__mg 46% RDA
Folacin 160.83__mcg 89% RDA
Riboflavin 2.91__mg 224% RDA
Niacin 5.09__mg 34% RDA
Panto. Acid 5.13__mg 103% SA
Calcium 837.63__mg 70% RDA
Copper 1.45__mg 73% SA
Iron 13.32__mg 89% RDA
Magnesium 364.57__mg 130% RDA
Manganese 2.03__mg 68% SA
Phosphorus 664.45__mg 55% RDA
Potassium 3015.95__mg 151% RDA
Selenium 127.57__mcg 232% RDA
Sodium 4133.04__mg 172% SA
Zinc 3.29__mg 27% RDA
Tyrosine 3.73__gm 388% RDA
Lysine 6.06__gm 842% RDA
Phenylalanine 4.78__gm 497% RDA
Leucine 7.51__gm 782% RDA
Valine 5.55__gm 661% RDA
Methionine 2.52__gm 839% RDA
Cystine 1.67__gm 556% RDA
Tryptophan 1.14__gm 632% RDA
Threonine 3.83__gm 797% RDA
Isoleucine 4.81__gm 667% RDA
P:C:F = 30:40:30
Posted by april at February 12, 2006 7:05 AM
Comments
That sounds yummy! I love pumpkin soup and always wanted a recipe that doesn't involve cream and butter, thus low-calorie. This one sounds exciting. I'll try it A.S.A.P.
Posted by: zeynep at February 12, 2006 9:50 AM
April, that sounds positively delicious! I'm going to try it, but have a question -- What do you mean by 1 large can of pumpkin? What's the weight on the can?
Posted by: Sam at February 12, 2006 8:54 PM