By Elizabeth Holmes
Clinical Nutritionist Educator, Mission Health
Fall brings bold colors and fun to western North Carolina, and Mission Health brings you a series of fall-friendly recipes. This week, Curried Butternut Soup to keep your family warm on a brisk autumn evening.
- 8 cups cubed peeled butternut squash (about 2 lbs)
- cooking spray
- 1 Tbsp butter (light buttery spread)
- 2 cups chopped, peeled Granny Smith apple (about ¾ lb)
- 1½ cups finely chopped onion`
- ½ cup thinly sliced celery
- 1 bay leaf
- 2 tsp curry powder
- 1 garlic clove, minced
- 3 (14½ oz) cans fat-free less-sodium chicken broth
- ½ cup (2 oz) grated extra-sharp 2% or fat-free cheddar cheese (optional)
Preheat oven to 400 degrees F. Arrange squash in a single layer on a foil-lined baking sheet coated with cooking spray. Bake for 45 minutes or until tender.
Melt butter-spread in Dutch oven over medium-high heat. Add apple, onion, celery and bay leaf, and sauté 10 minutes. Stir in curry powder and garlic, and cook 1 minute, stirring constantly. Add squash and broth, and stir well.
Reduce heat to medium-low, simmer uncovered 20 minutes. Discard bay leaf. Partially mash mixture with a potato masher until thick and chunky, stir well with a spoon. Top each serving with cheese, if desired.
*You can add ground turkey meat to increase the protein.
6 servings (serving size 1 cup soup and 2 tablespoon cheese)
Nutritional information per serving: calories: 180; fat: 5g; protein: 7g; carbs: 28g; fiber: 9g