Meals in Minutes- Soup

Winter Squash Soup

Number of servings: 4
2 tsp Olive oil
1 Large sweet onion, chopped
1 Medium red bell pepper, chopped
2 Packages (12oz each) frozen pureed winter squash, thawed or 2 (15oz) cans of pumpkin
1 can (10 3/4oz) Condensed reduced sodium chicken broth, undiluted
1/4 tsp Ground nutmeg
1/8 tsp Ground white pepper
1/2 c Fat-free half and half

Heat oil in a saucepan over medium-high heat. Add onion and bell pepper; cook 5 minutes, stirring occasionally. Add squash or pumpkin, broth, nutmeg, and white pepper; bring to a boil over high heat. Reduce heat; cover and simmer about 15 minutes or until vegetables are very tender. Puree soup in saucepan with had held immersion blender or transfer in batches to food processor or blender. Return soup to saucepan. Stir in half and half; heat through. Add additional half and half, if necessary, to thin soup to desired consistency.
*Recipe adapted from "Diabetic Cooking" magazine
Per Serving Size (1 1/4 cup): 
Calories: 152
Fat: 3 grams
Saturated fat: 1 grams 
Cholesterol: 13 milligrams
Sodium: 155 milligrams
Carbohydrate: 28 grams
Fiber: 3 grams
Protein: 6 grams