New England Acorn Squash Soup
|Acorn squash||2 1⁄2 Pound (2 Whole, 1 1/4 Pounds Each)|
|Onion||1 Large, chopped|
|Thinly sliced celery||1⁄4 Cup (4 tbs)|
|Chicken stock||2 Cup (32 tbs)|
|Low fat milk||1⁄2 Cup (8 tbs)|
|Grated nutmeg||1⁄8 Teaspoon|
|Maple syrup||2 Tablespoon|
|Nonfat yogurt||1⁄3 Cup (5.33 tbs)|
Pierce each squash several times with a knife.
Arrange on a large plate and microwave on high for 10 minutes.
Turn the squash over, then microwave on high for 8 to 10 minutes, or until tender.
Halve, let cool, then remove and discard the seeds.
In a 3-quart casserole, combine the onions, celery, and margarine or butter.
Microwave on high for 2 minutes, or until the margarine or butter is melted.
Stir, then microwave on high for 4 minutes, or until the onions are crisp-tender.
Scoop the flesh from the squash shells and transfer to a food processor.
Add the onion mixture.
Puree until smooth.
Return to the casserole.
Stir in the stock, milk, nutmeg, and 1 tablespoon of the maple syrup.
Microwave on high for 5 to 7 minutes, or until the mixture comes to a simmer.
Ladle into bowls.
In a cup, combine the yogurt with the remaining 1 tablespoon maple syrup.
Drizzle over each serving.
Serving size: Complete recipe
Calories 1027 Calories from Fat 177
% Daily Value*
Total Fat 20 g30.6%
Saturated Fat 4.5 g22.3%
Trans Fat 0 g
Cholesterol 18.2 mg6.1%
Sodium 883 mg36.8%
Total Carbohydrates 198 g65.8%
Dietary Fiber 22.9 g91.8%
Sugars 51.1 g
Protein 33 g66.3%
Vitamin A 97.4% Vitamin C 252.7%
Calcium 78.7% Iron 56.4%
*Based on a 2000 Calorie diet