Carrot and Butternut Squash Soup – Weight Loss Recipe


(makes 4 servings)


Ingredients: Nutrition Facts for Carrot and Butternut Squash Soup
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Low-fat cooking spray

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3 cups peeled and diced butternut squash

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2 cups carrots, peeled and thinly sliced

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1 large leek, white and tender green parts only, thinly sliced

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2 14-1/2 oz. cans low-sodium chicken stock

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1/4 teaspoon freshly ground pepper

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1/4 teaspoon nutmeg

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1/4 cup 1% milk

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Salt to taste (Nutrition facts calculated without added salt)

small bullet Sprig of rosemary for garnish


1. Spray a large saucepan with low-fat cooking spray and heat pan to medium-high heat. Add squash, carrots and leeks and cook, uncovered for 7-8 minutes, stirring occasionally.
2. Add broth, pepper, and nutmeg then bring to a boil. Reduce heat to low and simmer, covered for 30 minutes or until vegetables are tender.
3. Place a third of the soup mixture in a food processor, cover and process until smooth. Repeat with remaining soup and then return to saucepan. Bring to boiling, reduce heat then stir in milk. Add salt to taste.
4. Serve soup garnished with a sprig of rosemary (optional.)


Serving Size: 1/4 of recipe (214 g)
Servings Per Recipe: 4
Amount per serving
Calories 96
Calories from fat 4
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 41 mg
Total Carbohydrates 23 g
Dietary Fiber 2 g
Sugars 0 g
Protein 3 g
Vitamin A 525%
Vitamin C 50%
Calcium 10%
Iron 8%

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