Butternut Squash Soup

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Ingredients:

1 1/2-inch piece of fresh ginger, peeled and sliced thin
1/2 cup (120 mL) dry white wine
2 cups (480 mL ) 99% fat-free, no-salt-added canned chicken broth
1/2 onion, about 6 ounces (150 g), chopped
1 rib celery, chopped
2 large garlic cloves, minced
1 3/4 pounds (840 g) butternut squash, peeled and cubed (cut off the stem and peal with a vegetable peeler; cut into slices and remove any seeds, then cube)
1/3 cup (133 g) nonfat plain yogurt + additional yogurt for garnish
1/3 cup (160 ml) skim milk
2 tablespoons (6 g) chopped fresh chives

Preparation:

1. Place the ginger and wine in a small pot. Bring to a simmer. Remove from heat and steep while you prepare the soup.

2. In a large pot, cook the onions, celery, and garlic in 1/2 cup of the stock until the onion is wilted.

3. Add the remaining stock and squash and bring to a simmer. Continue to simmer until the squash is tender adding more stock or water as needed.

4. Using a food processor or blender, puree squash mixture until smooth. If using a food processor do this in batches so the machine does not overflow.

5. Whisk in the yogurt and milk. Drain the wine and discard the ginger. Add the wine to the soup. Reheat (do not allow to boil to avoid curdling) and serve with a dollop of yogurt and a sprinkling of chives. Makes 6 cups.

This soup is deceiving-looking and tastes rich, yet it has few calories. Excellent for individuals on a diabetic diet. Make it often to enjoy for lunch or as an elegant starter for a gala dinner.

Per 1-cup serving: 93 calories (0% calories from fat), 4 g protein, 0 total fat (0 saturated fat), 18 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 43 mg sodium.

Diabetic exhanges: 1 carbohydrate (bread/starch)

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