A Harvest Delight, Baked Acorn Squash Soup
Impress your friends and family with this stunning soup. Smooth as velvet, this autumn/winter soup is packed with fiber rich ingredients such as acorn squash and sweet potatoes. It’s greatly reduced in calories, fat and sodium by using reduced-fat milk instead of cream, reduced-fat butter instead of oil and reduced-sodium broth. This soup has 205 calories and 5 grams of fat.
Helpful Tips About this Recipe
Serves 6
Food Fact
Acorn squash is an oval-shaped winter squash. It’s ribbed with green skin and orange flesh. This squash has a very unique, sweet, nutty and peppery flavor.
Healthy Benefit
Acorn squash contains a good source of cancer fighters like vitamin C, beta-carotene and fiber.
Shopping Tip
Butternut squash can be used instead of acorn squash. If you buy bags already cubed, you’ll need 4 cups.
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 5
Food Fact
Acorn squash is an oval-shaped winter squash. It’s ribbed with green skin and orange flesh. This squash has a very unique, sweet, nutty and peppery flavor.
Healthy Benefit
Acorn squash contains a good source of cancer fighters like vitamin C, beta-carotene and fiber.
Shopping Tip
Butternut squash can be used instead of acorn squash. If you buy bags already cubed, you’ll need 4 cups.
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 5
| SKINNY FACTS: for a 1½ cup serving 205 calories, 5g fat, 8g protein, 35g carbs, 5g fiber, 523mg sodium, 7g sugar |
| FAT FACTS: for a 1½ cup serving 460 cal, 25g fat, 20g protein, 40g carbs, 5g fiber, 1065 sodium, 4g sugar |
A Harvest Delight, Baked Acorn Squash Soup
Ingredients
- 2 acorn squashes (1 pound each), about 4 cups cubed
- 3 tablespoons reduced-fat butter or Smart Balance Light
- ½ tablespoon fresh rosemary, chopped
- 1 small onion, chopped
- 1 garlic clove, minced
- 2 carrots, chopped
- 1 small sweet potato, peeled and cut into ½ inch cubes
- 3 cups reduced-sodium chicken broth
- ½ teaspoon salt
- ¼ teaspoon white pepper or black pepper
- 1 cup reduced-fat milk (2%)
- 2-3 slices wheat sourdough bread, toasted and torn into pieces (if the slices are large, use 2 slices)
Topping
- 3 ounces (¾ cup) reduced-fat mozzarella cheese, shredded
Instructions
- Cut the acorn squash in half lengthwise. Remove and discard the seeds and fibers with a spoon, melon baler or grapefruit knife. Remove the squash from the shell and chop into chunks. Throw out the shells.
- In a large nonstick pan, melt the Smart Balance Light or butter and stir in the rosemary. Cook for 1 minute until very fragrant. Add the chopped squash, onion, garlic, carrots and sweet potato. Cook over medium heat until softened (approx. 15 minutes). Stir often.
- Stir in the chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer covered for about 20 minutes. Cool slightly.
- Transfer the soup in two batches to a food processor or blender. Puree the squash mixture until very smooth (Be careful not to fill the blender more than halfway, otherwise it will overflow when you puree).
- Transfer the pureed squash back into the pan. Stir in the milk and bring just to a soft boil.
- Season with more salt and pepper, if desired.
- Preheat oven to 400 degrees.
- Place 6 oven proof bowls on a baking sheet. Lay the torn bread in each individual bowl. Pour the soup into the bowls. Sprinkle each with 2 tablespoons (½ oz) of cheese.
- Bake for 10 to 12 minutes or until soup is thick and bubbly and the cheese is melted.
- Serve at once.
Nutrition
Serving: 1.5cupsCalories: 205kcalCarbohydrates: 35gProtein: 8gFat: 5gSodium: 523mgFiber: 5gSugar: 7gPlus Points: 5
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