This savory pumpkin soup by Chris Jaeckle, who runs the kitchen at NYC’s Ai Fiori in the Setai Fifth Avenue Hotel, is under 200 calories a serving!
Cook time: 10 minutes
WHAT YOU'LL NEED
1 tbsp extra virgin olive oil
6 raw shrimp heads
2 cinnamon sticks, small
1 star anise
1/2 tsp mustard seeds
1/4 tsp fennel seeds
1/4 tsp cumin seeds
1/2 tsp coriander seeds
1/2 cup finely chopped shallot
4 tsp minced garlic
1/4 cup minced fresh ginger
4 1/2 lbs pumpkin, peeled and diced (about 1 small pumpkin)
1 qt water
1 qt low-sodium chicken broth
Sherry vinegar to taste
Kosher salt to taste
Granulated sugar to taste
HOW TO MAKE IT
Heat the olive oil in a large pot over medium heat and roast shrimp heads, about 5 minutes.
Remove heads from pan and set aside.
Add cinnamon, star anise and cloves. Add the mustard seeds and sauté until they begin to pop. Add fennel seeds and cumin seeds until they become aromatic. Then add the coriander seeds.
Add the roasted shrimp heads back into the pot with the shallot, garlic and ginger. Sweat these until they become softened.
Add the pumpkin and sweat until softened. Add the water and chicken broth.
Cook until tender. Press through a china cap or mesh strainer.
Season to taste with sherry vinegar, salt and sugar.
PER SERVING 196 calories / 4 g fat / 36 g carb / 3 g fiber / 6 g protein