Carrot and Butternut Squash Soup

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
• 3 cups butternut squash, peeled and diced
  
• 2 cups carrots, peeled and sliced
  
• 1 large leek (white parts only), thinly sliced
  
• 2 (14½ oz.) cans low-sodium chicken broth
  
• ¼ tsp freshly ground black pepper
  
• ¼ tsp nutmeg
  
• ¼ cup 1% low-fat milk
  
• Salt to taste
  
• Sprig of rosemary to garnish (optional.)
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray and heat to medium-high heat. Add squash, carrots, leeks and cook, uncovered for about 7-8 minutes, stirring occasionally.
  
• Add chicken broth, black pepper, and nutmeg then bring to a boil. Reduce heat and simmer, covered until vegetables are tender (about 30 minutes).
  
• Place a third of the soup mixture in a blender, cover and blend until very smooth. Repeat with remaining soup and then return to saucepan. Bring to boiling, reduce heat then stir in milk. Add salt to taste.
  
• Serve soup garnished with a sprig of rosemary
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (214 g)): 96 Calories, 3 g Protein, 23 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 1 mg cholesterol, 41 mg sodium