Hungry Girl (77 page)
Authors: Lisa Lillien
Spray a small pot with nonstick spray and bring to medium-low heat.
Add squash and cook for 10 to 12 minutes, until squash is tender.
With a potato masher, mash squash in the pot. Add salt, pumpkin pie spice, and apple pieces. Mix well.
Turn heat to high and add 1 cup of water. Bring to a boil. After 30 seconds of boiling, reduce heat to low.
Let mixture simmer for about 3 minutes, until squash is tender and most of the water has evaporated, but apple still has some crunch to it.
Add maple syrup, brown sugar, sweetener, and soymilk. Mix thoroughly.
Continue to cook and stir until mixture reaches desired consistency (the longer you cook it, the thicker it will become).
If you like, top with an extra splash of soymilk before serving.
MAKES 2 SERVINGS
Gettin' Picky With It How to snap up the best butternut . . .
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Look for one that's firm and heavy for its size. And go for a dull surface rather than a shiny one.
PER SERVING (1 generous cup): 129 calories, 0.5g fat, 426mg sodium, 30g carbs, 3g fiber, 7g sugars, 4g protein |
Ingredients1 large butternut squash (big enough to yield 5 cups cubed)
4 cups fat-free chicken broth
2 cups chopped onions
2 whole chipotle peppers in adobo sauce (canned)
3 tablespoons fat-free liquid non-dairy creamer
¼ teaspoon ground cumin
Salt, to taste
DirectionsPreheat oven to 350 degrees.
Cut ends off of the squash. Slice squash in half lengthwise. Remove seeds and any additional fibers.
Place squash halves, flesh-side down, on a baking pan sprayed with nonstick spray. Cook in the oven for 25 minutes.
When the squash halves are cool enough to handle, peel them and cut into cubes. Measure out 5 cups and set aside.
In a large pot sprayed with nonstick spray, cook onions over medium heat for 5 minutes or until soft.
Add squash cubes, peppers, broth, and cumin. Reduce heat to low.
Allow mixture to simmer for 30 minutes or until squash is tender, stirring occasionally.
Remove from heat and allow to cool for several minutes.
Working in batches, place squash mixture in a blender and puree until smooth. Transfer pureed mixture to a large container.
Add creamer and mix thoroughly. Add salt to taste.
MAKES 5 SERVINGS
For Weight Watchers |
survival guides
survival of the fittest
taking on any and every eating-out option.
These mini survival guides will help you tackle food challenges—anytime, anywhere. No problem!
Get ready to sushi it up without swallowing boatloads of fatty stuff. HG's got the raw facts.
At-a-Glance GlossaryHeads Up! Look out for the following words. They'll clue you in that you're about to order something not so diet-friendly . . .
Crunch
—Just a cute and clever way of saying "fried and fatty."
Dynamite
—In sushi-land, the word "dynamite" basically means "baked in a sea of gooey mayo." Skip it!
Spider
—Spider rolls are usually greasy fried crab rolls. They may sound good, but they're packed with calories and fat.
Tempura
—This is basically a Japanese version of battered, deep-fried food. Don't be fooled by low-calorie foods (like veggies and shrimp) in the form of tempura. Any tempura = a fatfest!
Rockin' Rolls!
You can't go wrong with these restaurant regulars . . . |
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Cucumber Roll