Wednesday, February 23, 2011

Butternut Squash Soup

Serves: 6 (3/4 cup per serving)

Preparation Time: 10 minutes
Cooking Time: 10 to 12 minutes

1 tsp. light margarine
2 medium carrots, diced (about 1 1/2 cups)
1/4 cup frozen chopped onion or 1/2 medium onion, diced
1 tsp. bottled minced garlic or 2 medium cloves garlic, minced
4 cups low-sodium chicken broth
1/2 cup frozen no-salt-added whole kernel corn
1/2 cup frozen butternut squash thawed
1/2 cup water
1/3 cup all-purpose flour
1 Tbsp. snipped fresh dillweed or 1 tsp. dried, crumbled

Heat a large saucepan over medium-high heat. Cook maragrine, carrots, onion, and garlic for 2-3 minutes, or until vegetables are tender, stirring occasionally. Add broth, corn, and squash. Increase heat to high and bring to a boil, 4-5 minutes, stirring occasionally. In a small bowl, stir together water and flour. Add to soup and cook over high heat for 3-4 minutes, or until mixture is thickened and bubbly. Add dillweed  and cook for 30-60 seconds, stirring occasionally.

Cooks Tip on Frozen Butternut Squash
To avoid wasting half a package of frozen butternut squash, cut the package in half with a sturdy serrated knife. Freeze one half in an airtight plastic bag for later use-perhaps to thaw and swirl together with mashed potatoes for a fun and different side dish.

Nutrition Facts: (per serving)
Calories: 88
Protein: 4 g
Carbohydrates: 16 g
Cholesterol: 1 mg
Total Fat: 1 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 0 g
Fiber: 2 g
Sodium: 87 mg

Source: American Heart Association - Meals in Minutes Cookbook pg. 53

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