Pumpkin and Leek Soup

• 1 average size pumpkin


• 1 large red onion


• 2 large potatoes


• Garlic to taste


• 2 large leeks ground black pepper to taste


• 1 tin or carton of chicken stock - low fat


• 1 carton of skim milk


• Some VERY low fat grated cheese

Method:

Chop and skin the pumpkin into large chunks. Spray with a small amount of low-fat spray and add a small amount of water. Microwave until the pumpkin is soft. Microwave the potatoes keeping them whole, so they cook quicker, using the low fat spray and only a minimal amount of water, until soft. Skin is optional. Chop the red onion and leek finely and place in a microwave container. Spray with low-fat spray adding the garlic and pepper. Microwave until soft. Place all of the above into a bowl and mash the mixture until it looks like "mashed potato", adding skim milk, gradually, and the grated cheese (not too much cheese). Slowly add the chicken stock, combining until you have the desired thickness of the soup. If you run out of chicken stock you can add a small amount of water to the mixture. Continue to stir or blend this mixture until you have the texture your pefer.