Post by blackcrowheart on Jan 2, 2006 1:31:39 GMT -5
Golden Butternut Squash Soup
Yield: 6 servings
1 teaspoon canola oil
1 small onion, minced
1 carrot, peeled and diced
2 (10 ounce) packages butternut squash, thawed*
1 cup low-fat, low-sodium chicken broth
1-1/2 cups evaporated skim milk
1 teaspoon nutmeg
Fresh ground pepper to taste
In a stockpot over medium-high heat, heat the oil. Add the onion and sauté
for 3 minutes. Add the carrot and sauté for 3 more minutes. Add the
butternut squash and broth and bring to a boil. Add the milk and simmer on
low heat for 20 minutes. Add the nutmeg. In batches, puree the soup in a
blender until smooth. Add pepper to taste. Serve immediately.
*It would probably be cheaper and just as easy to boil your own butternut
squash.
Nutritional Information Per Serving (1 cup):
Calories: 110, Fat: 1 g, Cholesterol: 2 mg, Sodium: 107 mg,
Carbohydrate: 20 g, Dietary
Fiber: 3 g, Sugars: 9 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1 Vegetable
Yield: 6 servings
1 teaspoon canola oil
1 small onion, minced
1 carrot, peeled and diced
2 (10 ounce) packages butternut squash, thawed*
1 cup low-fat, low-sodium chicken broth
1-1/2 cups evaporated skim milk
1 teaspoon nutmeg
Fresh ground pepper to taste
In a stockpot over medium-high heat, heat the oil. Add the onion and sauté
for 3 minutes. Add the carrot and sauté for 3 more minutes. Add the
butternut squash and broth and bring to a boil. Add the milk and simmer on
low heat for 20 minutes. Add the nutmeg. In batches, puree the soup in a
blender until smooth. Add pepper to taste. Serve immediately.
*It would probably be cheaper and just as easy to boil your own butternut
squash.
Nutritional Information Per Serving (1 cup):
Calories: 110, Fat: 1 g, Cholesterol: 2 mg, Sodium: 107 mg,
Carbohydrate: 20 g, Dietary
Fiber: 3 g, Sugars: 9 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1 Vegetable