Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Pretty Autumn Soup

Friday, October 23, 2015

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

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

http://www.tasteofhome.com/recipes/pretty-autumn-soup

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

Ingredients

· 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

Directions

· 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!