Food Facts

By Cynthia Bruno |, Drew Wilder |, John Lubinski |

Published 11/18 2014 08:00AM

Updated 11/18 2014 08:04AM

Low Calorie Butternut Squash Soup


Thanksgiving is right around the corner!  For many this is a day of excessive amounts of food.  Sure, I want you to enjoy your day, but just be smart about it so you'll go into the weekend feeling better.  One trick I always like to use is starting out the meal with a low calorie soup.  This is a good idea because hot liquids tend to fill us up on fewer calories so we're less likely to overeat on the main course.  You are eating more volume of food for fewer calories.  Eating soup also forces us to slow down a bit.  Today, we are going to be making a delicious butternut squash soup, packed with vitamins that would be a great introduction to your Thanksgiving meal.

INGREDIENTS: Recipe from
·    1 tablespoon olive oil
·    2 large leeks, trimmed and chopped
·    1/8 teaspoon ground cinnamon
·    1/8 teaspoon ground nutmeg
·    1.5 pounds butternut squash, peeled and cubed (about 4 cups)
·    2 large carrots, peeled and grated
·    3 cups low-sodium chicken or vegetable broth
·    Kosher salt, to taste

Spray a large stockpot with non-stick oil spray. Add the oil and heat over medium-high heat. Add the leeks and sauté until translucent and soft, 6-7 minutes. Add the cinnamon and nutmeg, and cook an additional minute to release the flavor of the spices. Add the squash, carrots, and broth, and bring to a boil.
Reduce to a simmer and cook 20-25 minutes longer, until the vegetables are tender. Purée the soup with an immersion blender or in a food processor or blender. Season with salt and pepper and serve immediately.
Serving Size: 1 1/2 cups

·    Amount per Serving
·    Calories: 158
·    Protein: 5.0g
·    Total Fat: 4.0g
·    Saturated Fat: 0.0g
·    Cholesterol: 0mg
·    Total Carbohydrate: 30.0g
·    Dietary Fiber: 5.0g
·    Sodium: 452mg

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