Weight Loss Recipes : Carrot and Butternut Squash Soup

(makes 4 servings)

Ingredients:Low-fat cooking spray


3 cups butternut squash, peeled and diced


2 cups carrots, peeled and sliced


1 large leek (white parts only), thinly sliced


2 (14½ oz.) cans low-sodium chicken broth


¼ tsp freshly ground black pepper


¼ tsp nutmeg


¼ cup 1% low-fat milk


Salt to taste


Sprig of rosemary to garnish (optional.)


Preparation:Spray a large-size saucepan with low-fat cooking spray and heat to medium-high heat. Add squash, carrots, leeks and cook, uncovered for about 7-8 minutes, stirring occasionally.


Add chicken broth, black pepper, and nutmeg then bring to a boil. Reduce heat and simmer, covered until vegetables are tender (about 30 minutes).


Place a third of the soup mixture in a blender, cover and blend until very smooth. Repeat with remaining soup and then return to saucepan. Bring to boiling, reduce heat then stir in milk. Add salt to taste.


Serve soup garnished with a sprig of rosemary


Make 4 Servings:Weight loss recipes Amount Per Serving(¼ of recipe (214 g)): 96 Calories, 3 g Protein, 23 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 1 mg cholesterol, 41 mg sodium