Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      tablespoons   pumpkin seeds -- plus 2 teaspoons
   1 1/4  teaspoons     canola oil
     3/4  medium        onion -- chopped
   1      cup           canned pumpkin
   2 1/3  cups          chicken stock -- low-fat, low-sodium
     2/3  cup           evaporated skim milk
   1      tablespoon    dry sherry -- plus 1 teaspoon
     3/4  teaspoon      cinnamon
                        freshly ground black pepper -- to taste

Preparation:

Preheat the oven to 400øF. Spread the pumpkin seeds on a small cookie sheet. Drizzle 3/4 tsp. of the canola oil on the seeds and toast the seeds for 5 minutes. Remove from the oven. In a stockpot, heat the remaining oil. Add the onion and saut‚ for 5 minutes. Add the pumpkin and stock and bring to a boil. Simmer for 20 minutes. Add the milk, sherry, and cinnamon. Simmer for 5 minutes. To serve, place soup in bowls and top with pumpkin seeds. Grind pepper over each serving. NOTES : Prep: 5 min, Cook: 25 min.

Nutritional Information:

calories 131, fat 5.1g, 36% calories from fat, cholesterol 2mg, protein 8.3g, carbohydrates 12.6g, fiber 1.7g, sodium 507mg.