Pretty Autumn Soup

Name: Pretty Autumn Soup
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6 servings.
Ingredients: 2-1/2 cups cubed peeled butternut squash; 1 large sweet potato, peeled and cubed; 3 medium carrots, sliced; 1/4 cup thawed orange juice concentrate; 3 cups fat-free milk; 1/4 teaspoon salt; 1/4 teaspoon pepper; 3 tablespoons reduced-fat sour cream; 2 tablespoons minced chives; 1 tablespoon sesame seeds, toasted

TOTAL TIME: Prep: 15 min. Cook: 20 min. YIELD: 6 servings.

Carrots, squash and sweet potato combine to make a healthy and colorful soup, which I especially enjoy during the fall. —Margaret Allen, Abingdon, Virginia

Ingredients

2-1/2 cups cubed peeled butternut squash
1 large sweet potato, peeled and cubed
3 medium carrots, sliced
1/4 cup thawed orange juice concentrate
3 cups fat-free milk
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons reduced-fat sour cream
2 tablespoons minced chives
1 tablespoon sesame seeds, toasted

Directions

1. Place the squash, sweet potato and carrots in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 12-16 minutes or until tender. Cool slightly. Transfer to a food processor; add juice concentrate. Cover and process until smooth.
2. Transfer to a large saucepan; stir in the milk, salt and pepper. Cook and stir over low heat until heated through (do not boil). Top each serving with 1-1/2 teaspoons sour cream, 1 teaspoon chives and 1/2 teaspoon sesame seeds.

Nutrition Facts

1 cup: 166 calories, 1g fat (1g saturated fat), 5mg cholesterol, 190mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat-free milk.

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