Sunday, October 21, 2012

Comfort Food, Calorie Friendly Style

This gorgeous pile of butternut squash inspired me to do three things, take a picture, make soup and blog.

  In preparation for your soup the first thing you need to do is prep the squash. Follow these easy steps:
  • Microwave your squash, as is, for approximately 3-5 seconds  to soften it up and make it easier to work with.  My squash was 4.5 lbs and I went with 5 seconds.
  • Cut the ends off and peel the skin with a peeling utensil (carrot peeler).
  • Cut the squash in half, lengthwise.

  • Scoop out the seeds and cut into 1 inch cubes.

Recipe for Butternut Squash Soup
  • 1 Butternut squash (approx 2-4 lbs when weighed) peeled, seeds removed and cut into 1 inch cubes
  • 2 tablespoons unsalted butter
  • 1 medium onion, chopped
  • 4 1/2 cups chicken stock/broth
  • 1/2 cup light cream
  • Nutmeg
  • Salt and freshly ground black pepper
In large pot melt butter. Add onion and cook until translucent, about 8 minutes.
Add squash, stock/broth and cream. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes.
Remove squash chunks with slotted spoon and place in a blender and puree.
Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Serve.

Depending on the size of your squash and the yield you get after peeling, seeding and cutting, will determine the number of servings and calories per serving. This is a low calorie healthy soup filled with great vitamins, minerals, fiber and phytonutrients!
I served this with melted mozzarella cheese on light whole wheat toast with sliced tomato. DELISH!

The soup took about an hour from start to finish, but it was well worth it. I froze individual portions of the soup to use at a later date and I am sure it will come in handy.  It also tastes great with a teaspoon of Parmesan cheese,  sour cream or mozzarella cheese as pictured. 

What are your butternut squash recipes?
Next up: The gorgeous cauliflower pics.  Any serving suggestions for cauliflower?


  1. Talking about squash, I tried this for the first time this weekend... I took spaghetti squash and substituted it for pasta! A little marinara and VIOLA!!! Half the calories and it tasted AWESOME!!!! LY Nut109

    1. LOVE THAT! Blog about Spaghetti Squash coming soon..