- 2 teaspoons olive oil
- 1 large sweet onion, chopped
- 1 medium red bell pepper, chopped
- 2 packages (10 ounces each) frozen puréed butternut squash, thawed
- 1 can (10 3/4 ounces) condensed reduced-sodium chicken broth, undiluted
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon white pepper
- 1/2 cup fat-free half-and-half
Heat oil in large saucepan over medium-high heat. Add onion and bell pepper; cook 5 minutes, stirring occasionally. Add squash, broth, nutmeg, and white pepper; bring to a boil over high heat. Reduce heat; cover and simmer 15 minutes or until vegetables are very tender.
Purée soup in saucepan with hand-held immersion blender or in batches in food processor or blender. Return soup to saucepan.
Stir in half-and-half; heat through. Add additional half-and-half, if necessary, to thin soup to desired consistency.
Serving Suggestion: Garnish with a swirl of fat-free half-and-half or a sprinkling of fresh parsley.
Tip: Butternut squash is a type of winter squash, and is an excellent source of beta-carotene. It’s also a very good source of vitamin C, potassium, and dietary fiber.
Yield: 4 servings.
Serving size: 1 1/2 cups soup.
Nutrition Facts Per Serving:
Calories: 152 calories, Carbohydrates: 28 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 13 mg, Sodium: 155 mg, Fiber: 3 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat.
Copyright Diabetic Cooking.