Butternut Squash Soup
(makes 8 servings)
|butter-flavored cooking spray|
|1 1/3||pounds (600 g) butternut squash, halved and seeded|
|4||ounces (120 g) minced onion|
|1||tablespoon (15 ml) minced fresh ginger|
|5||cups (1200 ml) canned low-fat, low-salt chicken broth|
|2||tablespoons (30 ml) dry sherry|
|1/2||teaspoon (2.5 ml) kosher salt (optional)|
|freshly ground pepper|
|chopped cilantro, for garnish|
|roasted squash seeds for garnish|
- Preheat oven to 400°F (200°C), Gas Mark 6. Lightly coat a heavy baking sheet with cooking spray.
- Place the squash, cut side down, on the sheet and bake until it can be easily pierced with a sharp knife, about 1 hour. Bake the seeds at the same time. Remove the squash, allow to cool and then remove and coarsely chop the flesh, discarding the skin.
- Coat a large pot with cooking spray. Add the onion and ginger and cook until wilted, about 4 minutes. Stir in 4 cups (960 ml) of the broth and the squash. Bring to a simmer and cook, breaking up the pieces of squash with a wooden spoon, for about 30 minutes. Stir in the sherry and last cup of broth. Taste for seasoning and add salt (if using) and pepper.
- Transfer to a preheated thermos. Place cilantro and roasted squash seeds in self-sealing plastic bags. When ready to serve, pour into cups and top each serving with chopped cilantro and a teaspoon of the roasted seeds.
|Per serving:||53 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 9 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 91 mg sodium|
|Diabetic exchanges:||1/2 carbohydrate (bread/starch)|