Butternut Squash Soup
I happen to really enjoy butternut squash — a good source of vitamin A, by the way. So here is a recipe that is both good and nutritious. This one, in fact, gives you your whole day's vitamin A, and almost a third of your daily vitamin C requirement. Serve as a first course, or the soup can take center stage at lunch or a light supper.
Makes about 6 cups
1 medium butternut squash (about 2 1/4 pounds)
Nonstick vegetable oil spray
1 medium onion, chopped (about 1 cup)
1 tablespoon freshly grated ginger, optional
1 tablespoon unsalted butter
3 cups Chicken Broth (page 203) or canned reduced-sodium chicken broth
1 to 2 cups water, or as needed
Salt and pepper to taste
Low fat or nonfat sour cream and apple slices for garnish, optional
Preheat the oven to 400°F.
Cut the squash in half lengthwise, and scoop out and discard the seeds. Arrange the halves cut side down in a roasting pan that has been sprayed with the nonstick vegetable oil spray. Bake the squash in the oven for 40 to 45 minutes or until it is very tender. Set aside to cool.
When the squash is completely cool, scoop the flesh from the skin.
While the squash is baking, cook the onion and the ginger (if using) in the butter in a saucepan, over moderately low heat, for 5 minutes or until the onion is softened. Add the broth and simmer the mixture for 10 minutes, covered. Add the squash pulp to the saucepan.
Transfer the mixture to a blender or a food processor, in batches, and puree until smooth. Add enough water to achieve the desired consistency, and salt and pepper to taste. Return the soup to the saucepan and cook it over moderate heat until it is hot.
Garnish each portion with a heaping teaspoon of low-fat sour cream and a few apple slices, if desired.
Nutritional Analysis per 1-cup serving: 85 calories; 25% calories from fat; 3 grams of fat; 354 milligrams of sodium
Source: Joan Lunden’s Healthy Cooking by Joan Lunden and Laura Morton