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Apple Butternut Soup

Yield 4 (1-cup) servings.

Ingredients

  • Vegetable cooking spray
  • 1 tablespoon reduced-calorie margarine
  • 1 cup chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon all-purpose flour
  • 1 (10 1/2-ounce) can low-sodium chicken broth
  • 3 cups peeled, seeded, and cubed butternut squash
  • 1 1/3 cups peeled, cored, and coarsely chopped cooking apple
  • 1/4 teaspoon dried whole thyme
  • 1/8 teaspoon salt
  • 1/2 cup 1% low-fat milk
  • Toasted squash seeds (optional)
  • Fresh thyme sprigs (optional)
  • Nonfat sour cream alternative (optional)

Nutrition Information

  • calories 129
  • caloriesfromfat 22 %
  • fat 3.1 g
  • satfat 0.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 3.4 g
  • carbohydrate 24.8 g
  • fiber 0.0 g
  • cholesterol 1 mg
  • iron 0.0 mg
  • sodium 146 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a Dutch oven with cooking spray; add margarine. Place over medium heat until margarine melts. Add onion and garlic; saute 5 minutes or until tender. Add flour, stirring until smooth. Stir in chicken broth and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until squash is tender. Let cool.

  2. Position knife blade in food processor bowl; add squash mixture. Process 1 minute or until smooth, scraping sides of processor bowl once.

  3. Return mixture to pan; add milk. Cook over medium heat until thoroughly heated, stirring occasionally. Ladle soup into individual bowls. If desired, garnish with squash seeds, thyme sprigs, and sour cream.

Light and Luscious