Diabetes-Friendly Recipes

Squash and Apple Soup


(makes 12 servings)

2medium butternut squash, about 2 pounds (960 g) each
3medium Granny Smith apples
2large cloves garlic, peeled
salt (optional) and freshly ground pepper
4cups (960 ml) fat-free, no-salt-added canned chicken broth
2teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
  1. Preheat oven to 425°F (220°C), Gas Mark 7. Line a large baking sheet with parchment paper.
  2. 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.
  3. 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.
  4. 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.
  5. 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).
  6. 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)

 

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