Butternut Squash is a good source of Vitamin A, which promotes eye health and cell growth.
Nutrition Software Used:
ESHA Food processor
Notes:
*The smaller you chop the squash, the faster it will cook.
For easier peeling, wash the squash and pierce the skin by poking 15-20 holes with a fork. Microwave for 2-3 minutes to soften the skin. Let cool before peeling.
Newsletter/Program:
- 1 Tablespoon vegetable oil
- 1 medium onion, scrubbed with clean vegetable brush under running water, chopped
- 1 garlic clove, minced
- 1 medium butternut squash, scrubbed with a clean vegetable brush under running water, peeled and chopped*
- 4 cups vegetable or chicken broth, low sodium
- 1/2 cup fat-free milk (optional)
- A pinch of nutmeg (optional)
- Salt and pepper to taste (optional)
- 1 Tablespoon pepitas (optional)
Directions:
- Wash hands with soap and water.
- In a medium saucepan, heat oil.
- Add onion and garlic. Cook for 2 minutes or until tender.
- Stir in squash and broth. Cover, reduce heat, and simmer for 20 minutes, stirring occasionally.
- For a smooth soup, allow to cool slightly, move contents to a blender and blend until desired consistency. Return to the saucepan and heat to simmer.
- Add milk, nutmeg, salt, and pepper, if desired. Garnish with pepitas and enjoy!
- Store leftovers in a sealed container in the refrigerator for up to four days.
Category:
Yield:8 servings
Serving Size:
1/8 of recipe
Calories:
70
Total Fat:
2
Saturated Fat:
0
Potassium:
4
Total Sugars:
2
Iron:
6
Vitamin D:
0
Calcium:
2
Protein:
2
Fiber:
3
Added Sugars:
0
Total Carbohydrates:
12
Sodium:
70
Cholesterol:
0
Photo by Marusa Jonas