In my last post I promised a yummy squash recipe that is fiber rich to help control blood glucose…
This soup calls for butternut squash blended with chicken broth, which makes a nice thick broth that is very filling.
2 tbsp olive oil
1 cup chopped onion
2-4 cloves garlic or 2 tsp jarred pre-chopped garlic
1 finely chopped red bell pepper,
2 cups finely chopped raw cauliflower
1 cup chopped mushroom
1 lb cubed raw boneless, skinless chicken breast
4 cups chopped raw spinach, arugula or kale
¼ cup chopped fresh basil
4 cups cubed butternut squash (cook until soft with a little water in microwave)
2 or more cups low sodium chicken broth, or Pacific Brand Chicken ‘Bone Broth’
1 teaspoon Medium Yellow Curry powder
1 teaspoon ground cumin
1 teaspoon dried rubbed sage
1 teaspoon paprika
Salt to taste (if desired; do not salt if you need to keep your sodium intake very low)
Pepper to taste
Heat olive oil in large, heavy pan. Add onion and garlic and sauté until soft. Add other vegetables and cook and Chicken and sauté until vegetables are soft and chicken is browned. Put squash and broth in blender and blend until smooth, pour over chicken and vegetable mixture. Add seasonings and fresh basil. Simmer soup for 15-30 minutes. Add more broth as needed to get to desired consistency.
Makes 4 – 2 to 3 cup servings (depending on how much broth you use).
Nutritional content per serving: 300 calories, 28 gm carbohydrate, 5 gm fiber, 28 gm protein, 11 gm fat, 697 mg sodium (sodium will vary depending on the sodium content of the chicken broth you use)
This is a complete meal in a bowl, that leaves you with room for a small dessert like a small to medium sized piece of fruit (15 to 20 gm carbohydrate) or even ½ cup of ice cream (Tillamook Vanilla, 16 to 19 gm carbohydrate per ½ cup serving, depending on the flavor—be sure to measure it or serve it in a cup that only holds ½ cup)