Winter Squash and Red Pepper Soup
INGREDIENTS | SERVES 6
- 3½ cups winter squash, cooked
- 1 tablespoon olive oil
- 1 cup onions, chopped
- 1 tablespoon garlic, chopped
- 4 ounces roasted red pepper
- 3 cups low-sodium chicken broth
- ½ cup dry white wine
- 2 teaspoons sugar
- 1 teaspoon cinnamon
- ½ teaspoon ginger
- 1 tablespoon reduced-fat sour cream (optional)
Wash and cut squash in half; core out seeds. Place face down on oiled 9″ × 13″ glass baking dish; bake at 400°F for 50–60 minutes, or until squash is cooked tender. When cool enough to handle, scoop squash out of shells and set aside.
In large nonstick skillet, heat olive oil. Add onions and garlic; sauté until tender and continue to cook until the onions are soft and have turned brown (caramelized).
Add roasted pepper and chicken broth; simmer for another 16 minutes.
Add cooked winter squash, white wine, sugar, cinnamon, and ginger; simmer for another 5 minutes.
Transfer to food processor or blender; purée until smooth. Depending on size of processor or blender, you may need to purée a partial portion at a time. If desired, stir in reduced-fat sour cream and serve.
PER SERVING: Calories: 137 | Protein: 3g | Carbohydrates: 24g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 0mg Sodium: 445mg | Fiber: 6g | PCF Ratio: 10-70-20 | Exchange Approx.: 1 Starch, 1 Vegetable, ½ Fat