Get a healthy dose of vitamins A and C with in-season apples and butternut squash.
Number of servings: 4
Ingredients
2 boxes (16 ounces each) frozen pureed winter (butternut) squash
2 medium apples (try Golden Delicious or Gala)
1 tablespoon olive oil
½ teaspoon pumpkin pie spice
2 cans (12 ounces each) fat-free evaporated milk
½ teaspoon salt
⅛ teaspoon ground black pepper
Directions
Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ½ cup.
Warm oil in a 4-quart saucepan over medium heat. Add all but ½ cup of the apples. Cook and stir until apples soften, about 5 minutes. Stir in thawed squash and pumpkin pie spice. Add the evaporated milk about ½ cup at a time, stirring after each addition. Season with salt and pepper. Cook and stir over high heat just until soup is about to boil.
Ladle into individual soup bowls. Top each with a tablespoon of the apples. Sprinkle with additional pumpkin pie spice, if desired.
Per serving: 334 calories, 4g total fat, 7mg cholesterol, 370mgsodium, 62g carbohydrates, 5g fiber, 18g protein, 1,142mg potassium. Percent daily values are based on a 2,000 calorie diet.
Recipe courtesy of the National Heart, Lung, and Blood Institute.
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