Squash soup a cheap fill-up

Diet minded? Consider soup.

Soup as a main course is an excellent way to feel satisfied by eating low-calorie vegetables and liquid. And it’s a good strategy for consuming fewer calories without feeling deprived.

For a busy weeknight, try this recipe for creamy squash soup. It takes only 30 minutes to prepare.

To make it a complete meal, serve with some crunchy whole-grain breadsticks and a fresh garden salad.

SQUASH SOUP WITH PEPPERS AND FRESH LIME

212-ounce packages frozen pureed squash

214 1/2-ounce cans fat-free, low-sodium chicken broth

1large potato, peeled and diced

1red green bell pepper, cored, seeded and finely chopped

1jalapeno pepper, seeded and finely chopped

1/2teaspoon salt

1teaspoon ground cumin

11/2tablespoons fresh lime juice

1/4cup chopped fresh cilantro

Fresh lime wedges, for serving

In a large saucepan over medium-high heat, combine the squash and chicken broth. Bring to a simmer and cook, uncovered, until the squash is thawed, about 10 minutes.

Add the potato, red bell pepper and jalapeno and continue to simmer until the potatoes are tender and the soup has thickened, about another 10 minutes.

Stir in the salt, cumin and lime juice. Serve topped with fresh cilantro and with lime wedges alongside.

Makes 6 servings. Per serving (values are rounded to the nearest whole number): 83 calories; 5 calories from fat; 0 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 19 g carbohydrate; 3 g protein; 4 g fiber; 706 mg sodium.

The Associated Press