Squash and Apple Soup
(makes 12 servings)
2 medium butternut squash, about 2 pounds (960 g) each
3 medium Granny Smith apples
2 large cloves garlic, peeled
salt (optional) and freshly ground pepper
4 cups (960 ml) fat-free, no-salt-added canned chicken broth
2 teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
- Preheat oven to 425Â°F (220Â°C), Gas Mark 7. Line a large baking sheet with parchment paper.
- Cut squash in half lengthwise; scoop out and discard seeds. Peel and core 2 apples. Cut in half. Place cavity side down on the parchment paper along with the garlic cloves.
- Season the inside of the squash with salt (if using) and pepper. Place cut side down on the baking sheet. Roast until squash is tender when pierced with a fork, about 40 minutes. Remove from oven and allow to cool enough to handle.
- Peel squash and working in batches as needed, puree squash flesh, roasted apples, and roasted garlic. Puree until smooth. Transfer squash mixture to a large heavy pot. Whisk in chicken broth and thyme. Slowly heat over medium-low heat until steaming and hot, stirring frequently.
- While soup is heating, cut remaining apple in half and remove core. Cut 12 very thin apple slices (you’ll have about 1/2 apple left to use as a snack or another meal).
- Ladle hot soup into 12 heated soup tureen or individual bowls. Float apple slices on top and serve.
Per serving: 77 calories (2% calories from fat), 2 g protein, trace total fat (0 saturated fat), 19 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 19 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)