Introducing Soup Sundays, a brand new feature on Cityline.ca from our very own Dr. Joey Shulman!
In the colder weather — soups and stews are one of the best ways to fill you up with high quality nutrition. So…in order to make it a little bit easier, I recommend making a batch of soup every Sunday for grab-and-go options to have during your busy week. Once a week, I will be providing our Cityline viewers with a low-calorie (yet hearty!) soup or stew recipe filled with vegetables, fibre and top quality nutrients. If you happen to be following along with our Cityline Weight Loss Challenge – all of the soups posted are compliant with the program. Enjoy!
Easy Peasy Squash Soup
Ingredients:
- 4 medium-sized butternut squash
- 2 L low-sodium chicken broth
- 1 white onion
- 2 tbsp butter
- 4 tbsp maple syrup
- ½ cup fresh sage, finely chopped
- 1 teaspoon of goat’s cheese (option to sprinkle on)
Directions:
Cut squash lengthways. Scoop out seeds and place in deep baking dish. Place 2” of water in the bottom of the dish, cover with foil and place in preheated oven at 425 degrees. Bake for 1 hour 15 minutes. Allow to cool.
In large cooking pot, combine chicken broth and diced onions. Bring to boil and reduce heat to medium for 20 minutes.
Scoop out squash from shells and add in to chicken broth mixture. Allow to cook for 15 more minutes.
In the last 5 minutes add in finely chopped sage, butter and maple syrup.
Allow to cool and then puree in blender. Heat and serve.
Serves 12
Nutritional Analysis (per serving): 74 calories, 2g fat, 2g fiber, 5g sugar, 2g protein