Recipe Description

bowl of hot soupIngredients

  • 1 medium butternut squash
  • 1 yellow onion, chopped
  • 2 cloves garlic, smashed or minced
  • 2 Tbsps. olive oil
  • 1 1/4 cup 1% milk
  • 1/4 tsp. cayenne pepper


  • Cut squash into wedges or in half. Scoop out seeds, cut off rind and dice squash.
  • Heat oil in a large skillet over medium-high heat. Add the squash, onion and garlic. Saute until lightly browned and until the squash is cooked through.
  • Place the cooked squash in a blender and add the milk and cayenne. Blend for 3-5 minutes or until the mixture is smooth.
  • You may add vegetable broth until you reach desired consistency and top with low-fat shredded cheese or roasted pumpkin seeds

Makes 4 servings. Approximately 190 calories, 7 grams fat, 28 grams carbohydrates, 5 grams protein and 7 grams fiber