Recipes

Curried Squash Soup

Starting a meal with a filling, low-fat, low-calorie soup satisfies you so you’re less likely to overeat. For naturally sweet flavor and dense, creamy texture, roast the vegetables for this dish.

Makes 2 servings
291 calories per serving

Ingredients:

1 butternut squash (2½ lb.)
1 medium onion
1 tsp. canola oil
1½ tsp. grated ginger root
1 tsp. curry powder
½ tsp. salt
¼ tsp. ground cumin
¼ tsp. pepper
3 c. reduced-sodium chicken broth
¼ c. fat-free half-and-half Optional

garnishes: green bell pepper strips, sunflower seeds

Directions

  • Halve squash lengthwise
  • Seed
  • Place cut-side down in nonstick roasting pan
  • Cut onion into wedges
  • Add to pan
  • Spray onion with nonstick cooking spray
  • Roast vegetables at 400 degrees for 50 minutes or until tender
  • Remove and peel squash
  • Reserve a few squash pieces for garnish
  • Heat oil in large saucepan over medium heat
  • Add ginger root and cook 2 minutes
  • Stir in squash, onion, curry powder, salt, cumin and pepper
  • Add 1 cup broth
  • Place in blender; purée
  • Return to saucepan
  • Stir in remaining broth and half-and-half
  • Simmer 10 minutes
  • Garnish with squash, pepper strips and sunflower seeds.

Makes 6 (1-cup) servings.

Nutrition information per serving (without garnish): 76 calories; 1 g total fat; 3 g protein; 16 g carbohydrates; 0.33 mg cholesterol; 487 mg sodium; and 4 g dietary fiber.

 

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