Senin, 07 Maret 2011

Carrot and Butternut Squash Soup

(makes 4 servings)

Weight Loss Recipes : Carrot and Butternut Squash SoupIngredients:

  • Low-fat cooking spray


  • 3 cups butternut squash, peeled and diced


  • 2 cups carrots, peeled and sliced


  • 1 large leek (white parts only), thinly sliced


  • 2 (14½ oz.) cans low-sodium chicken broth


  • ¼ tsp freshly ground black pepper


  • ¼ tsp nutmeg


  • ¼ cup 1% low-fat milk


  • Salt to taste


  • Sprig of rosemary to garnish (optional.)


Preparation:

  • Spray a large-size saucepan with low-fat cooking spray and heat to medium-high heat. Add squash, carrots, leeks and cook, uncovered for about 7-8 minutes, stirring occasionally.


  • Add chicken broth, black pepper, and nutmeg then bring to a boil. Reduce heat and simmer, covered until vegetables are tender (about 30 minutes).


  • Place a third of the soup mixture in a blender, cover and blend until very smooth. Repeat with remaining soup and then return to saucepan. Bring to boiling, reduce heat then stir in milk. Add salt to taste.


  • Serve soup garnished with a sprig of rosemary


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (214 g)): 96 Calories, 3 g Protein, 23 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 1 mg cholesterol, 41 mg sodium

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