Butternut Squash & Tomato & Watercress Soup - 16g Carbs, 3g Fiber
From The American Institute for Cancer Research AICR
Yield: 6 servings
2 Tbsp olive oil
2 large tomatoes, seeded and chopped
1 small onion, chopped
1 small garlic clove, sliced
2 small carrots, chopped
1 cup peeled and chopped butternut squash
1 medium potato, peeled and chopped
1 bunch watercress, including stems,
2 cups fat-free, reduced-sodium chicken broth
4 cups water
Salt and freshly ground black pepper
2/3 cup frozen corn kernels, thawed, for garnish coarsely chopped
In a large saucepan, heat the olive oil over medium-high heat.
Saute the tomatoes, onion and garlic for about 12 minutes,
stirring occasionally, until the onions are translucent.
Add the carrots, squash, potato, watercress and chicken broth.
Bring to a boil, reduce heat to low, and simmer, uncovered,
for 30 minutes. Add the water and return the mixture to a boil.
Reduce heat and simmer, uncovered, for about 10 minutes, until
the vegetables are very soft. Remove the saucepan from the
heat and let the soup sit for 15 minutes to cool slightly.
In a blender or food processor, puree the soup in batches and
return to the saucepan. Season to taste with salt and pepper.
Reheat soup. Ladle the soup into bowls and garnish with the
corn kernels. (The boiling hot soup heats the corn, eliminating
the need to cook it separately before adding.)
Nutritional Information Per Serving:
111 Calories, 5g Total Fat (less than 1g Saturated Fat),
16g Carbohydrate, 3g Protein, 3g Dietary Fiber, 167mg Sodium
Diabetic Exchanges: 3 Vegetable, 1/2 Starch, 1 Fat