Friday, October 23, 2015

{soups-salads-and-salad-dressings} Pretty Autumn Soup


Pretty Autumn Soup (This one is healthy with diabetic exchanges)

Carrots, squash and sweet potato combine to make a healthy and colorful soup, which I especially enjoy during the fall. —Margaret Allen, Abingdon, Virginia

TOTAL TIME: Prep: 15 minutes.

Cook: 20 minutes.

YIELD: 6 servings


·                                 2-1/2 cups cubed peeled butternut squash

·                                 1 large sweet potato, peeled and cubed

·                                 3 medium carrots, sliced

·                                 1/4 cup thawed orange juice concentrate

·                                 3 cups fat-free milk

·                                 1/4 teaspoon salt

·                                 1/4 teaspoon pepper

·                                 3 tablespoons reduced-fat sour cream

·                                 2 tablespoons minced chives

·                                 1 tablespoon sesame seeds, toasted


·                                 1. Place the squash, sweet potato and carrots in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 12-16 minutes or until tender. Cool slightly. Transfer to a food processor; add juice concentrate. Cover and process until smooth.

·                                 2. Transfer to a large saucepan; stir in the milk, salt and pepper. Cook and stir over low heat until heated through (do not boil). Top each serving with 1-1/2 teaspoons sour cream, 1 teaspoon chives and 1/2 teaspoon sesame seeds. Yield: 6 servings.

Nutritional Facts

1 cup equals 166 calories, 1 g fat (1 g saturated fat), 5 mg cholesterol, 190 mg sodium, 33 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat-free milk.


God Bless and have a GREAT DAY!


Seize the moment. Remember all those women on the 'Titanic' who waved

off the dessert cart. (Erma Bombeck)


Avast logo

This email has been checked for viruses by Avast antivirus software.


Posted by: "Jodi T" <>
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Another Great Group of *~ Beth ~*



No comments:

Post a Comment