Diabetes-Friendly Recipes

Butternut Squash Soup

(makes 8 servings)

 butter-flavored cooking spray
1 1/3pounds (600 g) butternut squash, halved and seeded
4ounces (120 g) minced onion
1tablespoon (15 ml) minced fresh ginger
5cups (1200 ml) canned low-fat, low-salt chicken broth
2tablespoons (30 ml) dry sherry
1/2teaspoon (2.5 ml) kosher salt (optional)
 freshly ground pepper
 chopped cilantro, for garnish
 roasted squash seeds for garnish
  1. Preheat oven to 400°F (200°C), Gas Mark 6. Lightly coat a heavy baking sheet with cooking spray.
  2. Place the squash, cut side down, on the sheet and bake until it can be easily pierced with a sharp knife, about 1 hour. Bake the seeds at the same time. Remove the squash, allow to cool and then remove and coarsely chop the flesh, discarding the skin.
  3. Coat a large pot with cooking spray. Add the onion and ginger and cook until wilted, about 4 minutes. Stir in 4 cups (960 ml) of the broth and the squash. Bring to a simmer and cook, breaking up the pieces of squash with a wooden spoon, for about 30 minutes. Stir in the sherry and last cup of broth. Taste for seasoning and add salt (if using) and pepper.
  4. Transfer to a preheated thermos. Place cilantro and roasted squash seeds in self-sealing plastic bags. When ready to serve, pour into cups and top each serving with chopped cilantro and a teaspoon of the roasted seeds.
Per serving:53 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 9 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 91 mg sodium
Diabetic exchanges:1/2 carbohydrate (bread/starch)



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