Roasted Butternut Squash Soup with Caramelized Red Onion
(from ADA)
6 servings/Serving size: 1 cup
1 large butternut squash
5 Tbsp low-calorie margarine
1 medium onion, sliced thin
1/2 cup low-fat, low-sodium chicken broth
2 cups evaporated skim milk
2 tsp cinnamon
1 small red onion, very thinly sliced
3 tsp sugar
1.Preheat the oven to 350 degrees. Cut the butternut squash
in half and scoop out the seeds. Place 2 tablespoons margarine,
the onion, and broth in a casserole dish. Place the squash
halves over the onion mixture and roast, uncovered, until the
squash is soft, about 45 minutes to 1 hour.
2.Puree the squash mixture in a blender or food processor and
pour into a saucepan. Add the evaporated skim milk and
cinnamon and simmer for 5 minutes.
3.Sauté the red onion in 3 tablespoons margarine in a skillet
over medium heat for 5 to 6 minutes. Add the sugar and sauté
until
caramelized, about 4 to 5 minutes. Garnish each serving of
soup with caramelized onions.
Exchanges Per Serving:
Starch Exchange — 1&1/2
Fat Exchange — 1/2
Skim Milk Exchange — 1/2
Calories — 185
Calories from Fat — 47
Total Fat — 5g
Saturated Fat — 1g
Cholesterol — 3mg
Sodium — 185mg
Carbohydrate — 29g
Dietary Fiber — 4g
Sugars — 15g
Protein — 9g