BeFIT Resources

Recipe of the Week 9/3-9/9/2012

It’s that wonderful time of year again. The air gets cool and crisp, the leaves on the trees start to change, and there is nothing like a cup of warm soup…OK, maybe the leaves changing is a stretch, but the soup sounds nice.

Roasted Squash Soup

Ingredients:

Soup

1 Tablespoon Olive Oil
1 Cup Onions, chopped fine
1 Large Butternut Squash (approximately 3 lbs)
4 Cup Low Sodium Chicken Stock
1 Orange
1/2 Cup Orange Juice (or freshly squeezed)

Garnish

1/2 Bunch Cilantro (leaf only)
1/4 C Unsweetened Coconut Flakes
1 Orange (zest, juice, and fruit)
1 Serrano Chili Pepper

Directions:

Preheat oven to 375°. Peel, halve, and remove the seeds from the squash. Dice into 3/4 inch cubes. Spray a baking sheet with nonstick cooking spray, add cubed squash, and spray the top of the squash. Place squash into the oven and roast for 20-25 minutes or until squash is tender. Remove from oven. Place oil in a medium sized saucepan. Sauté the onion in the oil over moderately low heat, stirring, until it is softened. Add the squash and stock; cook the mixture, covered, over moderately low heat for 10 minutes. Add the orange zest and the juice; simmer the mixture, uncovered, for 10 minutes. Next, use a blender or food processor to purée the mixture in batches. For a creamier texture, you can strain the soup through a sifter, but you will lose some of the fiber. To make the garnish use a blender or food processor to blend the coconut, hot pepper, cilantro, orange juice and flesh until mixture forms a puree. If the garnish mixture is too thick, just add a little warm water to thin it. Ladle the soup into soup cups and top each serving with about a teaspoon of the garnish. Mmmmmmm! Serves 8

Prep Time: 15 minutes Cook Time: 45minutes

Per Serving: Calories 130; Fat 3g (Saturated .5g); Protein 4g; Carbs 25g; Fiber 7g; Sugar 2g