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Curried Squash Soup

Starting a meal with a filling, low-fat, low-calorie soup satisfies you so you're less likely to overeat. For naturally sweet flavor and dense, creamy texture, roast the vegetables for this dish


1 butternut squash (2½ lb.)
1 medium onion
1 tsp. canola oil
1½ tsp. grated ginger root
1 tsp. curry powder
½ tsp. salt
¼ tsp. ground cumin
¼ tsp. pepper
3 c. reduced-sodium chicken broth
¼ c. fat-free half-and-half
Optional garnishes: green bell pepper strips, pumpkin seeds


Halve squash lengthwise and remove seeds. Place cut-side down in nonstick roasting pan. Cut onion into wedges, add to pan and spray with nonstick cooking spray. Roast vegetables at 400 F for 50 minutes or until tender. Remove and peel squash. Reserve a few squash pieces for garnish. Heat oil in large saucepan over medium heat. Add ginger root and cook 2 minutes. Stir in squash, onion, curry powder, salt, cumin and pepper. Add 1 cup broth. Place in blender; purée. Return to saucepan. Stir in remaining broth and half-and-half. Simmer 10 minutes. Garnish with squash, pepper strips and pumpkin seeds.

Makes 6 (1-cup) servings.

Nutrition information per serving (without garnish): 76 calories; 1 g total fat; 3 g protein; 16 g carbohydrates; 0.33 mg cholesterol; 487 mg sodium; and 4 g dietary fiber.

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Last Updated 04/10/2009