Squash and Quinoa Soup Recipe

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Ingredients:

Serving

12 oz boneless skinless chicken breast halves, cut into 1-inch pieces
1/3 cup shallots or 1/3 cup onion, finely chopped
2 tsp olive oil
2 (14 oz) cans fat free chicken broth (3 1/2 cups)
1 cup water
3/4 cup apricot nectar (if you can'tsp find apricot, try mango)
1/4 tsp ground ginger
1 tsp ground cumin
3/4 cup quinoa, rinsed and drained
1 lb butternut squash, peeled, halved, seeded, and cut into 1-inch cubes
1/2 cup red pepper, diced into 3/8 inch pieces
2 small zucchini , halved lengthwise and cut into 1-inch pieces
1 dash cayenne

Directions:

In saucepan cook chicken and shallot in hot oil over medium heat 2 to 3 minutes or until shallots are tender, stirring occasionally.
Add broth, apricot nectar, water, quinoa, ground ginger and cumin. Bring to a boil. Reduce heat to a simmer, cover and cook for 3 minutes.
Add butternut squash, recover and simmer an additional 7 minutes.
Add zucchini and red pepper. Cover and cook 10 minutes more or until squash and quinoa are tender.
Season to taste with salt, ground black pepper and cayenne to taste.
Each serving is about 1 1/2 cups of soup.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	216.36 Kcal (906 kJ)
Calories from fat	41.9 Kcal
		% Daily Value*
Total Fat	4.66g	7%
Cholesterol	33.45mg	11%
Sodium	202.1mg	8%
Potassium	661.19mg	14%
Total Carbs	29.79g	10%
Sugars	2.72g	11%
Dietary Fiber	3.91g	16%
Protein	15.73g	31%
Vitamin C	50.7mg	85%
Vitamin A	0.8mg	25%
Iron	2.2mg	12%
Calcium	64.8mg	6%

Amount Per 100 g
Calories	82.99 Kcal (347 kJ)
Calories from fat	16.07 Kcal
		% Daily Value*
Total Fat	1.79g	7%
Cholesterol	12.83mg	11%
Sodium	77.52mg	8%
Potassium	253.61mg	14%
Total Carbs	11.43g	10%
Sugars	1.05g	11%
Dietary Fiber	1.5g	16%
Protein	6.03g	31%
Vitamin C	19.5mg	85%
Vitamin A	0.3mg	25%
Iron	0.8mg	12%
Calcium	24.9mg	6%

* 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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Recipe Tags

Weightwatchers Points

3.9

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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