Baja Butternut Squash Soup - 12g Carbs, 3g Fiber
From: Eating Well - January/February 2009
This silky-smooth butternut soup gets a hit of spice from chipotle, cloves
and cumin. Adapted from Chef Jesus Gonzalez, Chef of La Cocina Que Canta
at Rancho La Puerta.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight | Gluten free
Active Time: 45 minutes
Total Time: 1 hour 20 minutes
Servings: 10
Serving Size: about 3/4 cup each
1 1/2 lb (1 small to medium) butternut or other winter squash
1 tsp canola oil
2 stalks celery, chopped
1 small onion, diced
1 carrot, chopped
1 tsp ground cumin
1/4-1/2 tsp ground chipotle chile, (see Note)
1/8 tsp ground cloves
6 cups vegetable broth
1 tsp sea salt
1/4 tsp freshly ground pepper
1/2 cup nonfat plain yogurt
2 Tbsp snipped fresh chives, or chopped parsley
1. Preheat oven to 350 degrees F.
2. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
3. Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
4. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tips & Notes
* Make Ahead Tip: Cover and refrigerate the soup for up to 3 days.
* Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground
chipotle can be found in the specialty-spice section of most supermarkets
or online at penzeys.com.
Servings: 10
Serving Size: about 3/4 cup each
Nutrition per Serving:
60 Calories, 1g Fat, 0g Sat, 0g Mono, 0mg Cholesterol, 2g Protein,
12g Carbs, 3g Fiber, 532mg Sodium, 249mg Potassium
Nutrition Bonus: Vitamin A (160% daily value), Vitamin A (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable
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