- 4 tablespoons no-trans-fat tub margarine or butter-oil blend
- 1 medium onion, thinly sliced
- 2 medium apples, thinly sliced
- 1 large white potato, peeled and diced
- 1 1/2 cups frozen or fresh butternut squash cubes
- freshly ground black pepper
- 1/2 teaspoon dried sage
- 2 tablespoons all-purpose flour
- 1/3 cup apple cider
- 4 cups low-sodium chicken broth
- 1 cup skim milk
- 2 cups grated reduced-fat cheddar cheese
- 1. Melt margarine or butter in a large pot over medium-low heat. Add onion, apples, potato and squash. Season with pepper. Cook for a few minutes until the onion is softened.
- 2. Stir in sage and flour. Add cider and cook over high heat, stirring, until thickened. Add the broth and milk, cover and bring to a boil. Reduce to a simmer and cook, stirring until the potato is soft, about 10 minutes.
- 3. Add the cheese to the soup. Stir over medium-low heat until melted. Blend with blender stick. Season as needed with more pepper. Serve with a sprinkle of grated cheese.
- This thick rich lower-fat, nutrient-rich soup is a very filling meal. Serve with crusty whole-grain bread.
The full recipe is above, but the steps are pretty straightforward. sautéing onions, apple slices, and potato and squash cubes in margarine or butter. The liquids add so much flavor- apple cider, chicken broth and milk. The cider is key, if you ask me. And then lots of cheddar cheese – I added the 2% cheddar to keep the fat content very reasonable. And just before serving, a quick blend with my Cuisinart Smart Stick – it’s terrific to be able to blend in the soup pot and not have to blend in batches in the food processor – a messy task and time consuming. LOVE my Smart Stick!
Nutrition Note: Butternut squash is just jam-packed with beta-carotene, a vitamin that reduces artery inflammation and lowers cancer risk. It is also delicious when cubed, tossed with olive oil and then oven-roasted. Oh yum.