Recipe: Apple-Butternut Squash Soup (South Beach Diet)
SoupsAPPLE-BUTTERNUT SQUASH SOUP
"Unsweetened apple cider adds body and a natural hint of sweetness to this thick and flavorful soup, and creamy winter squash delivers ample amounts of beta-carotene, B vitamins, and fiber. This recipe is very easy but it does take slightly longer to cook, which allows the flavors to meld perfectly. Look for packaged cut squash to help you save prep time."
1 tablespoon extra-virgin olive oil
1 small onion, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
3 cups lower-sodium chicken broth
1/3 cup unsweetened apple cider
Salt and freshly ground black pepper
Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes.
Add squash, cover, and cook 10 minutes more, stirring occasionally.
Add broth and simmer until softened, 15 to 20 minutes.
Using a slotted spoon, transfer solid ingredients to a blender with apple cider and pur e until smooth. Add 1 1/2 cups of the cooking liquid and puree until smooth. Stir back into the pan.
Serve hot.
Makes 6 servings (1 1/2 cups each)
Nutrition at a Glance
Per serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium
Source: The South Beach Diet Quick and Easy Cookbook by Arthur Agatston, MD
"Unsweetened apple cider adds body and a natural hint of sweetness to this thick and flavorful soup, and creamy winter squash delivers ample amounts of beta-carotene, B vitamins, and fiber. This recipe is very easy but it does take slightly longer to cook, which allows the flavors to meld perfectly. Look for packaged cut squash to help you save prep time."
1 tablespoon extra-virgin olive oil
1 small onion, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
3 cups lower-sodium chicken broth
1/3 cup unsweetened apple cider
Salt and freshly ground black pepper
Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes.
Add squash, cover, and cook 10 minutes more, stirring occasionally.
Add broth and simmer until softened, 15 to 20 minutes.
Using a slotted spoon, transfer solid ingredients to a blender with apple cider and pur e until smooth. Add 1 1/2 cups of the cooking liquid and puree until smooth. Stir back into the pan.
Serve hot.
Makes 6 servings (1 1/2 cups each)
Nutrition at a Glance
Per serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium
Source: The South Beach Diet Quick and Easy Cookbook by Arthur Agatston, MD
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