Diabetic Recipes
Butternut Squash Soup
(makes 6 cups)
This soup is deceiving-looks and tastes rich, yet it has few calories. Make it often to enjoy
for lunch or as an elegant starter for a gala dinner. Butternut squash is easy to peal. Just
cut off the stem and peal with a vegetable peeler. Cut into slices and remove any seeds, then
cube.
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1
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1 1/2-inch piece of fresh ginger, peeled and sliced thin
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1/2
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cup (120 ml) dry white wine
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2
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cups (480 ml )99% fat free, no-salt-added canned chicken broth
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1/2
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onion, about 6 ounces (150 g) , chopped
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2
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large garlic cloves, minced
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1 3/4
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pounds (840 g) butternut squash, peeled and cubed
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1/3
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cup (133 g) nonfat plain yogurt + additional yogurt for garnish
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1/3
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cup (160 ml) skim milk
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2
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tablespoons (6 g) chopped fresh chives
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- Place the ginger and wine in a small pot. Bring to a simmer. Remove from heat and steep
while you prepare the soup.
- In a large pot, cook the onions, celery, and garlic in 1/2 cup of the stock until the
onion is wilted.
- Add the remaining stock and squash and bring to a simmer. Continue to simmer until the
squash is tender adding more stock or water as needed.
- Using a food processor or blender, puree squash mixture until smooth. If using a food
processor do this in batches so the machine does not overflow.
- Whisk in the yogurt and milk. Drain the wine and discard the ginger. Add the wine to the
soup. Reheat (do not allow to boil to avoid curdling) and serve with a dollop of yogurt and a
sprinkling of chives.
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Per 1-cup serving:
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93 calories (0% calories from fat), 4 g protein, 0 total fat (0 saturated fat), 18 g
carbohydrates, 4 g dietary fiber, 0 cholesterol, 43 mg sodium
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Diabetic exchanges:
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1 carbohydrate (bread/starch)
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