Diabetes-Friendly Recipes

Hearty Butternut Squash Soup

(makes 6 cups)

This soup is deceiving - it looks and tastes rich, yet has few calories. Make it often to enjoy for lunch or as an elegant starter for a gala dinner. Butternut squash is easy to peal. Just cut off the stem and peel with a vegetable peeler. Cut into slices and remove any seeds, then cube.


11 1/2-inch piece of fresh ginger, peeled and sliced thin
1/2cup (120 ml) dry white wine
2cups (480 ml )99% fat free, no-salt-added canned chicken broth
1/2onion, about 6 ounces (150 g) , chopped
1rib celery, chopped
2large garlic cloves, minced
1 3/4pounds (840 g) butternut squash, peeled and cubed
1/3cup (133 g) nonfat plain yogurt + additional yogurt for garnish
1/3cup (160 ml) skim milk
2tablespoons (6 g) chopped fresh chives
  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.
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 exchanges:1 carbohydrate (bread/starch)



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