Hearty homemade soups go well with a salad and whole grain bread. Top the salad with garbanzo beans or ¼ cup of nuts for added protein.
- 5-¾ cups fat-free, less sodium chicken broth
- 1 small (1-inch) cubed, peeled butternut squash (about 1 ½ pounds)
- 1 large peeled sweet potato, cut into 1-inch pieces
- 4 teaspoons butter, divided 2 cups vertically sliced onion
- 1-½ cups sliced peeled Granny Smith apple
- 1-tablespoon all-purpose flour
- ½ teaspoon salt
- ¼ teaspoon black pepper
1. Combine chicken broth, butternut squash and sweet potatoes in a Dutch oven, bring to a boil. Cover, reduce heat, and simmer 15 minutes or until squash and potato are tender. Remove squash and potato from pan w/ a slotted spoon, reserving broth. Mash squash mixture to desired consistency.
2. While squash and potato cook, melt 1-teaspoon butter in a medium nonstick skillet over medium-low heat. Add the onion and apple, cook 20 minutes or until lightly browned, stirring occasionally. Remove onion mixture from pan, set aside. Increase heat to medium-high. Melt remaining 3-teaspoons butter in pan. Add flour, cook for 5 minutes or until golden brown, stirring constantly with a whisk. Gradually add one cup reserved broth, and cook for 3 minutes or until slightly thickened.
3. Add the thickened broth mixture, mashed squash mixture, onion mixture, salt, and pepper to remaining broth in Dutch oven. Cook over medium heat 5 minutes, stirring occasionally.
Yield 8 servings serving size: 1 cup
- Calories: 115 Fat: 2.1 g (sat.1.2g, mono 0.5g,poly 0.1g)
- Protein: 3.8g
- Carbohydrate: 22.8g
- Fiber: 2.9g
- Cholesterol: 5 mg
- Iron: 0.9mg
- Sodium: 546 mg
- Calcium: 59 mg
From Cooking Light, November 2004
For More Information
To learn more about the Community Nutrition Center at Danbury Hospital, please contact The Community Nutrition Center. Need to find a doctor? Use our Find a Doctor online tool or call 1-800-516-3658 for a physician referral.