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Rich, creamy and warm butternut squash soup without all the fat and calories of regular cream soups.  This soup is sure to please all squash lovers in your life.  Makes a large batch and even better the next day!

serves 6

  • 5 cups BUTTERNUT SQUASH, (from 1 large squash)
  • 2 tsp OLIVE OIL, EXTRA VIRGIN
  • 1 medium ONION, chopped
  • 6 cloves GARLIC, chopped
  • 1 medium APPLE, peeled, rough chop
  • 1/4 tsp CINNAMON, GROUND
  • 2 tsp THYME, DRIED
  • 1/4 tsp NUTMEG, GROUND
  • 1/2 tsp MARJORAM, DRIED
  • 6 cups CHICKEN BROTH, LOW SODIUM, (OR HOMEMADE)
  • 4 CHICKEN OR TURKEY SAUSAGE LINKS (or 8 oz. ground), cooked
  • 16 CARROTS, BABY, chopped (or 4 large carrots)
  • 2/3 cup GREEK YOGURT, PLAIN, LOWFAT
  • SEA SALT AND PEPPER TO TASTE
  • 1 tsp CIDER VINEGAR
  • 1 1/2 tbsp SAGE, FRESH, chopped
  • 36 croutons CORNBREAD OR GARLIC CROUTONS

1. Preheat oven to 400 degrees. Spray a rimmed baking or roasting pan with cooking spray. Halve a large butternut squash and remove seeds. Place cut side down on prepared baking pan. Bake for 55-60 minutes or until fork tender in the largest part of squash (baking time will vary with size of squash). Remove squash from oven and let cool until able to handle. Scoop out the cooked flesh with a spoon and mash slightly with a fork. This step can be done the day before or use frozen mashed squash, just unthaw before using.

2. Heat a large soup pot over medium heat. Saute onion in olive oil for about 5 minutes until tender; add apple and garlic then cook another 3-4 minutes, stirring frequent not to burn garlic. Add cinnamon, nutmeg, marjoram and thyme, stir about ten seconds to wake up the dried spices. Stir in the chicken broth and 5 cups of mashed squash. With an immersion blender (my favorite), regular blender or food processor puree the soup to a very thick consistency.

3. Chop or crumbled cooked sausage and add to the soup pot along with the carrots. Cover and simmer for about 10-12 minutes, stirring ocassionally. Add fresh sage, cider vinegar, salt, pepper and yogurt a few minutes before serving. Top each serving with cornbread croutons and garnish with parsley if desired.

Serving size: 2 cups soup and 6 croutons

NUTRITION INFO PER SERVING: 290 calories, 7g fat, 37g carb, 1g fiber, 7g sugar, 17g protein

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