4 cups ⅓ less sodium vegetable broth 1 tablespoon tomato paste (no salt added) ½ cup evaporated skim milk ½ teaspoon ground sage White pepper to taste
1. Slice butternut squash in half lengthwise and wrap in plastic wrap. Microwave for about 10 minutes or until squash is soft. Alternatively, squash can be baked in the oven at 350 degrees F for 90 minutes. 2. While squash is cooking in the microwave, sauté diced onions, apples, and garlic using the margarine. Sauté for about 10 minutes or until apples are soft and onions are transparent, then sprinkle flour, curry powder, and ground nutmeg into sautéed mixture. Mix well. 3. Transfer the sautéed mixture into a food processor. 4. Remove butternut squash from microwave and add the cooked squash (minus the seeds) to the food processor. Add 1 cup of vegetable broth to the mix and process all items together until smooth. If no food processor is available, a blender may be used. 5. Transfer food processor contents into a large soup pot. Add remainder of vegetable broth to the mix. Stir in evaporated skim milk, tomato paste, sage, and white pepper. Combine well over medium heat using a wire whisk. 6. Allow mixture to heat until soup starts to boil. Serve immediately.
90 calories, 4 gm protein, 17 gm total carb, 1.4 gm total fat with 0.4 gm saturated, 4 mg cholesterol, 4 gm fiber
Exchanges per serving: 1 starch
1 cup of this delightful, immune-boosting autumn soup provides over 150% of the daily value for vitamin A (via beta carotene) and nearly 25% of the daily value for vitamin C
Adapted recipe by Marianne Wetherill, RD/LD, Siegfried Health Club, St. John Medical Center
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