Apple Butternut Soup Recipe

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Ingredients

Count

Nutrition

131

Calories

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Ingredients:

Serving

vegetable cooking spray
1 tbsp reduced-calorie margarine
1 cup chopped onion
1 clove garlic, minced
1 tbsp all-purpose flour
1 (10 1/2-oz) can low-sodium chicken broth
3 cups peeled, seeded, and cubed butternut squash
1 1/3 cups peeled, cored, and coarsely chopped cooking apple
1/4 tsp dried whole thyme
1/8 tsp salt
1/2 cup 1% low-fat milk
toasted squash seeds (optional)
fresh thyme sprigs (optional)
nonfat sour cream alternative (optional)

Directions:

Coat a Dutch oven with cooking spray; add margarine. Place over medium heat until margarine melts. Add onion and garlic; saute 5 minutes or until tender. Add flour, stirring until smooth. Stir in chicken broth and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until squash is tender. Let cool.
Position knife blade in food processor bowl; add squash mixture. Process 1 minute or until smooth, scraping sides of processor bowl once.
Return mixture to pan; add milk. Cook over medium heat until thoroughly heated, stirring occasionally. Ladle soup into individual bowls. If desired, garnish with squash seeds, thyme sprigs, and sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	131.48 Kcal (550 kJ)
Calories from fat	19.42 Kcal
		% Daily Value*
Total Fat	2.16g	3%
Cholesterol	4.01mg	1%
Sodium	118.94mg	5%
Potassium	536.8mg	11%
Total Carbs	27.56g	9%
Sugars	11.49g	46%
Dietary Fiber	4.13g	17%
Protein	2.79g	6%
Vitamin C	25.1mg	42%
Vitamin A	1.1mg	36%
Iron	1.2mg	6%
Calcium	104.7mg	10%

Amount Per 100 g
Calories	53.47 Kcal (224 kJ)
Calories from fat	7.9 Kcal
		% Daily Value*
Total Fat	0.88g	3%
Cholesterol	1.63mg	1%
Sodium	48.37mg	5%
Potassium	218.29mg	11%
Total Carbs	11.21g	9%
Sugars	4.67g	46%
Dietary Fiber	1.68g	17%
Protein	1.13g	6%
Vitamin C	10.2mg	42%
Vitamin A	0.4mg	36%
Iron	0.5mg	6%
Calcium	42.6mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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