Ingredients – Yields 6 servings
1 large butternut squash
½ large onion, chopped
2 garlic cloves, minced
2 carrots, sliced
1 pear, peeled and sliced ( 1 cup)
1-2 teaspoons olive oil
4 cups ( 2- 15oz cans) chicken broth
½ cup orange juice
½ teaspoon cinnamon
½ tsp cumin
½ teaspoon nutmeg
½ teaspoon all-spice
½ teaspoon salt
¼ teaspoon ground red pepper
2 Tablespoons sherry or white wine
½ bunch cilantro, chopped
1. Scrub butternut squash. With fork, poke several “vents” for steam to escape when cooking. Place in microwave, on paper towels. Cook on High for 10 minutes. Remove. Let sit 5 minutes, wrapped in a kitchen towel. Scoop out the flesh to add to the soup pot.
2. While squash is cooking: sauté onion, garlic, carrots, pear in oil in a large soup pot for about 5 minutes, till softened.
3. To soup pot, add broth and juice; heat to boil. Then add scooped butternut squash, wine, seasonings.
4. Reduce heat and simmer 20 minutes. Add cilantro. Blenderize to create a smooth creamy texture.
For more ideas on heart-healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating fun and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia Kostas Nutrition and visit: http://http://www.georgiakostas.com.
This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.