Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Winter squash soup with dill

Cooking time: 20 minutes
Baking time: 45 minutes


1 1/2 cups cooked, mashed winter squash (from 1 1/2 pounds acorn, butternut, or Hubbard squash)

1 small white onion, finely chopped
2 tablespoons light margarine
1 tablespoon all-purpose flour
2 cups of 99% fat-free chicken broth
1/4 cup skim milk
1 teaspoon dill
1/2 teaspoon thyme leaves
Dash nutmeg

To cook squash, preheat oven to 350°F. Split squash in half lengthwise, and remove seeds and strings with a spoon. Place it in a shallow baking pan with 1 inch of water and bake for about 45 minutes, until soft. When soft, scoop flesh from skin and mash with a fork or potato masher.

In a medium saucepan, sauté onion with margarine. Add flour when onions soften. Slowly add chicken broth a few ounces at a time, stirring constantly. Bring to a gentle boil. Lower heat and gradually stir in milk and mashed squash. Add seasonings. Simmer for 10 minutes, stirring frequently.

Nutrition Facts

Per Serving:
  Calories: 113
  Carbohydrate: 15 g
  Protein: 2 g
  Fat: 5 g
  Saturated fat: 1 g
  Cholesterol: 0 mg
  Sodium: 508 mg (using low-sodium broth will reduce sodium)
  Fiber: 3 g
 
Exchanges per serving: 1 carbohydrate, 1 fat
Carbohydrate choices: 1

 

  

2009-03-16

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