Quantcast

Winter squash soup - KOAM TV 7

Winter squash soup

© iStockphoto.com/Malgorzata Korpas © iStockphoto.com/Malgorzata Korpas

By Susan Male-Smith
 

When shopping for frozen mashed squash, look for 10- or 12-ounce boxes in the freezer case at any supermarket, specialty shop or health food store. Since frozen mashed squash is usually made with the butternut variety, it's much higher in vitamin A content than other squash. Plus, it's a big time-saver. Thawing frozen mashed squash is so easy; just pop it in the microwave on the defrost cycle for a few minutes.

Makes 5 cups (1 cup per serving)

Ingredients

1 tablespoon olive oil
1 ½ cups finely chopped onion
2 boxes (10-12 ounces each) frozen mashed squash, thawed
2 cups lower-sodium chicken broth
1 teaspoon fresh ground ginger
¼ teaspoon ground nutmeg
2 tablespoons honey
1 tablespoon plain low-fat yogurt
10 whole-grain croutons

Directions

1. Heat olive oil in a large 5-quart stock pot over medium heat.

2. Add onions and cook about 5 minutes, until onions are soft.

3. Add squash and chicken broth and stir until combined.

4. Stir in spices and honey and cook, about 10 minutes.

5. Add soup in batches to blender or food processor and puree until smooth.

6. Ladle soup into serving bowls and top with a dollop (about ½ teaspoon) of yogurt and two croutons.

Nutrition information (per serving)

Calories: 150
Protein: 4g (10%)
Carbohydrate: 24g (66%)
Fat: 4g (24%)
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 90mg
Calcium: 50mg
Iron: 1mg
Vitamin A: 6000 IU
Vitamin C: 16mg
Fiber: 4g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Soy Lady: Grilled KC Strip Steak w/ Herbs

    Soy Lady: Grilled KC Strip Steak w/ Herbs

    Tuesday, May 15 2018 9:59 AM EDT2018-05-15 13:59:25 GMT
    Grilled K.C. Strip Steak with Herbs INGREDIENTS: 3 tablespoons Gorgonzola 2 tablespoon soy cream cheese 2 tablespoons margarine 1 teaspoon vegetable oil 2 tablespoons finely chopped fresh herbs (Rosemary, Thyme, Chives) ¼ teaspoon salt ¼ teaspoon pepper 1 – 8 oz. beef boneless K.C. Strip Steak DIRECTIONS: Combine Gorgonzola, soy cream cheese and margarine in small mixing bowl; set aside.  Brush both sides of beef steak with vegetable oil...More >>
    Grilled K.C. Strip Steak with Herbs INGREDIENTS: 3 tablespoons Gorgonzola 2 tablespoon soy cream cheese 2 tablespoons margarine 1 teaspoon vegetable oil 2 tablespoons finely chopped fresh herbs (Rosemary, Thyme, Chives) ¼ teaspoon salt ¼ teaspoon pepper 1 – 8 oz. beef boneless K.C. Strip Steak DIRECTIONS: Combine Gorgonzola, soy cream cheese and margarine in small mixing bowl; set aside.  Brush both sides of beef steak with vegetable oil...More >>
  • DASH Diet: Fabulous Frittata

    DASH Diet: Fabulous Frittata

    Tuesday, May 8 2018 9:35 AM EDT2018-05-08 13:35:01 GMT
    Fabulous Frittata INGREDIENTS: 6 eggs (or egg substitute) 1 cup frozen extra-sweet sweet corn 1 cup sliced pepper strips 1 cup grape tomatoes, cut in half 1/4 cup sliced onion 2 tablespoons canola oil 1 teaspoon dry basil ( or 1 tablespoon diced fresh basil) 4 ounces shredded colby/Jack cheese or other cheese blend DIRECTIONS: Lightly stir eggs, add basil. Pour canola oil into In non-stick frying pan with metal handle, over medium heat. When oil is hot, add peppe...More >>
    Fabulous Frittata INGREDIENTS: 6 eggs (or egg substitute) 1 cup frozen extra-sweet sweet corn 1 cup sliced pepper strips 1 cup grape tomatoes, cut in half 1/4 cup sliced onion 2 tablespoons canola oil 1 teaspoon dry basil ( or 1 tablespoon diced fresh basil) 4 ounces shredded colby/Jack cheese or other cheese blend DIRECTIONS: Lightly stir eggs, add basil. Pour canola oil into In non-stick frying pan with metal handle, over medium heat. When oil is hot, add peppe...More >>
  • Diets: Mediterranean

    Diets: Mediterranean

    Monday, May 7 2018 8:53 AM EDT2018-05-07 12:53:08 GMT
    If you like fish, nuts, fruits and veggies, and olive oil.....the Mediterranean Diet may be for you!  Via Christi's Jill Shriver breaks down the key points of the Mediterranean Eating Plan today on the KOAM Morning News. For more info on healthy eating Via Christi has great resources online.... click here for a link. More >>
    If you like fish, nuts, fruits and veggies, and olive oil.....the Mediterranean Diet may be for you!  Via Christi's Jill Shriver breaks down the key points of the Mediterranean Eating Plan today on the KOAM Morning News. For more info on healthy eating Via Christi has great resources online.... click here for a link. More >>
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.