Curried Squash and Apple Soup

This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer. For a main dish option, add cooked, diced chicken or turkey breast to the pot in the last 20 minutes of cooking. Serve garnished with a dollop of sour cream and chopped cilantro.

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 3  cups  fat-free, less-sodium chicken broth
• 2  cups  chopped onion (about 1 large)
• 2  teaspoons  bottled minced garlic
• 1 1/2  teaspoons  grated peeled fresh ginger
• 1  teaspoon  salt
• 1  teaspoon  red curry powder
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  freshly ground black pepper
• 2  pounds  cubed peeled butternut squash (3 cups)
• 2  medium apples, cored, peeled, and diced (1 pound, 2 cups)

Preparation

Combine all ingredients in an electric slow cooker. Cover and cook on low for 8 hours or until squash is tender.

Place half of squash mixture in a blender, and process until smooth. Pour pureed mixture into a large bowl. Repeat the procedure with remaining squash mixture.

Nutritional Information

Calories:

95 (4% from fat)

Fat:

0.5g (sat 0.1g,mono 0.1g,poly 0.1g)

Protein:

2.6g

Carbohydrate:

22.4g

Fiber:

3.8g

Cholesterol:

0.0mg

Iron:

1.2mg

Sodium:

446mg

Calcium:

73mg