Soups

Butternut Squash ’n’ Carrot Soup

Slow roasting brings out the naturally good-tasting flavors of the root vegetables in this soup.
Prep Time: 25 minutes
Roasting Time: 15-20 minutes
Yield: 3 servings

Ingredients:
Nonstick cooking spray
1 ½ cups peeled butternut squash cut into ½-inch pieces
1 cup carrots cut into ½-inch-thick slices
13 cup leek (white portion) or white onion cut into ½-inch pieces
2 6-inch sprigs fresh rosemary, cut into 1½-inch pieces
1 14-ounce can reduced-sodium chicken broth
1 tablespoon half-and-half
Reduced-fat or fat-free sour cream (optional)

Preparation:

  1. Preheat oven to 450° F. Lightly coat large roasting pan with nonstick spray. Combine squash, carrots, leek and rosemary in a single layer in pan. Lightly spray vegetables with nonstick spray.
  2. Roast vegetables for 15 to 20 minutes or until they are tender and leek begins to brown, stirring once or twice during roasting. Remove and discard rosemary.
  3. Transfer half of the vegetables to a blender or food processor. Add half of the broth. Cover; blend until almost smooth. Transfer mixture to medium saucepan. Repeat with remaining vegetables and broth.
  4. Stir in half-and-half. Heat soup over medium heat until warm. Garnish with sour cream and additional sprigs of rosemary.

Per Serving (¾ cup, without sour cream):
calories: 70; 10 calories from fat
total fat: 1 g; 0 g saturated fat, 0 g trans fat
cholesterol: 0 mg;
sodium: 330 mg
carbohydrates: 16 g;
fiber: 3 g;
sugars: 5 g
protein: 2 g;
vitamins: vitamin A (340% DV), vitamin C (35% DV);
minerals: calcium (6% DV), iron (6% DV)
exchanges: 3 vegetable

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