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| Recipe: Squash and Yam Soup |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 20 min.
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| 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
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| 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. |
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| Per Serving:
calories 310, fat 8.2g, calories from fat 24%, protein 4.6g, cholesterol 7.8mg, dietary fiber 12.0g
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| 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% |
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|
| 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 |
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