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Recipe: Squash and Yam Soup
Servings: 4
Preparation Time: 15 min.
Cooking Time: 20 min.
 
Ingredients:
  • 2 Lbs. butternut squash, peeled, seeded and cut into 1-0/1 inch pieces
  • 3/4 Lbs. yams, peeled and cut into 1-0/1 inch pieces
  • 1 Tbs. unsalted butter
  • 1 onion\cooked, chopped
  • 2 clove garlic, minced
  • 1 Tbs. fresh ginger, peeled and minced
  • 1/2 tsp. cinnamon
  • 1/4 tsp. ground ginger
  • 1/8 tsp. red pepper flakes
  • 4 cup vegetable stock
  • 2 Tbs. pure maple syrup
  • 2 Tbs. orange marmalade
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Place squash and yams in a steamer basket over boiling water. Cover saucepan and steam 20 minutes or until tender. Remove steamer basket and set aside. Melt butter in a heavy nonstick skillet over medium high heat. Saute onions 7-8 minutes or until golden brown. Stir in garlic and fresh ginger and saute 1 minute. Stir in cinnamon, ground ginger and chili pepper flakes. Add half the stock to skillet, stirring with a wooden spoon to deglaze. Working in batches, puree onion mixture, squash, yams and maple syrup in a blender or food processor until smooth. Transfer puree to a saucepan. Add remaining stock, salt and pepper to taste. Cook until heated throughout. Serve with a dollop of orange marmalade.
 
Per Serving: calories 310, fat 8.2g, calories from fat 24%, protein 4.6g, cholesterol 7.8mg, dietary fiber 12.0g

Nutrients Exchanges
Calories 310 Milk Exchanges 0.0
Protein 4.6g Vegetable Exchanges 4.9
Carbohydrates 69.6g Fruit Exchanges 0.0
Dietary Fiber 12.0g Bread Exchanges 1.3
Sugar 22.2g Other Carbohydrates/Sugar Exchanges 0.8
Fat Total 8.2g Lean Meat Exchanges 0.0
Saturated Fat 2.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.2g Fat Exchanges 0.6
Poly-unsaturated Fat 2.2g
% Calories from Fat 24%    
Cholesterol 7.8mg
Sodium 498.7mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 154.2mg
Thiamin (B1) 1.3mg Copper 2.2mg
Riboflavin (B2) 0.9mg Iron 2.5mg
Niacin (B3) 3.4mg Magnesium 99.7mg
Vitamin B6 0.7mg Manganese 1.3mg
Vitamin B12 0.0mcg Phosphorus 137.5mg
Vitamin C 61.6mg Potassium 1000.0mg
Vitamin E 1.0IU Selenium 0.7mcg
Folate 83.9mcg Sodium 498.7mg
Pantothenic Acid 1.3mg Zinc 1.1mg