Winter Squash Apple Soup
- 4 Servings
- 100 Calories per Serving
A quick and easy way to enjoy a warming cold-weather soup!
Ingredient List
- 1 package (12 oz) frozen winter squash
- 3/4 cup chicken broth
- 1/2 cup unsweetened applesauce
- 1 teaspoon grated gingerroot
- 1 cup Mountain High® original or lowfat plain yoghurt
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- Dash ground allspice
- Additional Mountain High® original or lowfat plain yoghurt , if desired
- Chopped fresh chives, if desired
Preparation
- Cook frozen squash in a 1 1/2-quart saucepan according to package directions. Add broth, applesauce and ginger and bring to a boil, stirring frequently. Reduce heat and simmer uncovered 5 minutes.
- In blender, cover and puree squash mixture in small batches. Return squash mixture to saucepan. Stir in yoghurt, salt, pepper and allspice. Serve in bowls with a dollop of yoghurt and chopped chives for garnish.
Nutrition Information
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 100
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 10mg | 3% |
| Sodium | 530mg | 22% |
| Total Carbohydrate | 15g | 5% |
| Dietary Fiber | 2g | 10% |
| Soluble Fiber | 1g | % Value not available |
| Sugars | 9g | % Value not available |
| Protein | 4g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 10% |
| Iron | Value not available | 2% |
| Potassium | 370mg | 11% |
| Thiamin | Value not available | 0% |
| Riboflavin | Value not available | 4% |
| Niacin | Value not available | 6% |
| Vitamin B6 | Value not available | 6% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 0% |
| Phosphorus | Value not available | 2% |
| Magnesium | Value not available | 2% |
| Zinc | Value not available | 0% |
| Manganese | Value not available | 10% |
| Selenium | Value not available | 0% |
| Copper | Value not available | 4% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable ½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables ½c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving1
