1 1/2 lbs (6 cups) peeled raw butternut or other winter squash
1/2 lb (1 cup) new potatoes, peeled and chopped
1 cup unsweetened 100% apple juice
3 cups water
1/2 cup skim milk
1/2 tsp salt
1/2 (1/2 cup) Granny Smith apple, chopped
2 Tbsp parsley, chopped
Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onion 3 minutes or until it starts to wilt. Add the garlic and ginger, and cook 1 minute longer.
Add the squash, potatoes, 100% apple juice, and water. Bring to a boil. Reduce the heat, and simmer 35 to 40 minutes or until very soft.
Puree in a blender or processor, in batches, until smooth. Pour back into the pan, and stir in the milk and salt. Reheat, and serve topped with chopped apple and parsley.
Garnish and serve.
Butternut and Ginger Soup
Serving Size 1/6 of recipe
Amount Per Serving
Calories 180 Calories from Fat 15
% Daily Value (DV)*
Total Fat 2g
Saturated Fat 1g
Dietary Fiber 6g
* Percent Daily Values are based on a 2,000-calorie diet.
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.
Reproduced from Centers for Disease Control and Prevention. Used with permission.
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