[Healthy_Recipes_For_Diabetic_Friends] Creamy Butternut Squash and Caramelized Onion Soup

Monday, October 6, 2014

[Healthy_Recipes_For_Diabetic_Friends] Creamy Butternut Squash and Caramelized Onion Soup

Creamy Butternut Squash and Caramelized Onion Soup

Here's a riff on traditional French onion soup. This time, the onions are added to butternut squash to make a deliciously smoky and luxurious soup. Serve this at the holidays, with a dollop of lump crabmeat to send it over the top!

4 Tbsp unsalted butter
1 Tbsp avocado oil (or oil of choice)
3 large sweet onions, coarsely chopped
2 tsp finely chopped fresh thyme
3 Tbsp light brown sugar, unpacked (I use Whey Low Gold)
2 1/2 lb butternut squash, peeled, seeded and cut into 1 inch chunks
5 cups low sodium chicken stock (store bought or home made)
1 cup half and half salt and pepper to taste (optional)

Melt the butter with the oil in the pressure cooker over medium high heat. Add the onions, thyme, and sugar and cook, stirring frequently, for 10 minutes, or until the onions are golden brown. Add the squash and stock. Lock the lid in place and cook at high pressure for 10 minutes.

Quick release the pressure and remove the lid, tilting the pot away from you to avoid the escaping steam. Puree the soup with an immersion blender (or cool, transfer to a blender, and puree). Add the cream, season the soup with salt and pepper if necessary, and warm before serving.

Makes: 6 to 8 servings
Nutritional Information per serving (1 of 8) excluding the added salt and pepper: Calories 224, Protein 5 gr, Fat 11 gr, Sat. Fat 6 gr, Carbs. 26 gr, Sugar 11 gr, Fiber 6 gr, Sodium 69 mg, Chol. 26 mg

Nutritional Information using Whey Low Gold you can adjust the per serving amounts to: Calories 212, Carbohydrates 23 gr Sugar