Butternut chowder is creamy and healthy

Too much cream, milk or sour cream can take the virtue right out of the meal.

Yet there are ways to have a creamy and healthful soup. Try this butternut squash and scallop chowder.

Plump bay scallops are called for here, but you can substitute chunks of almost any white fish, or make the soup vegetarian by omitting the seafood and upping the squash.

Butternut squash and scallop chowder

2cups peeled and diced butternut or other winter squash

2cups medium or hot tomato salsa

14 1/2-ounce can reduced-sodium chicken broth

1/3cup crumbled reduced-fat corn tortilla chips

2cups frozen corn kernels

1/2teaspoon dried oregano

1/2teaspoon ground cumin

1pound bay scallops

1tablespoon lime juice

Lime wedges for squeezing

In a large pot over medium-low heat, combine the squash, salsa, broth and tortilla chips. Bring to a simmer, cover the pot and cook until the squash is tender, 5 to 7 minutes.

Stir in the corn, oregano and cumin. Return the soup to a simmer, stir in scallops and cook until they are opaque at the center, 2 to 3 minutes more. Stir in the lime juice. Serve with additional lime wedges for squeezing.

Makes 4 servings. Per serving: 258 calories; 30 calories from fat (12 percent of total calories).

3 g fat (0 g saturated; 0 g trans fats); 37 mg cholesterol; 35 g carbohydrate; 23 g protein; 6 g fiber; 1,165 mg sodium.