2 onions, chopped
1 large butternut squash (about 3 pounds), peeled
1 apple, peeled and chopped
3 cups fat-free chicken broth
2 teaspoons brown sugar
1 1/2 teaspoons curry powder
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1/2 cup 2 % milk
1/4 cup low-fat sour cream (2 ounces), optional
Coat a 4-quart pot with nonstick spray and warm over medium-high heat. Add the onions to the pot and cook, stirring occasionally, for 5 minutes, or until tender. Cut the squash into small pieces, discarding the seeds and strings. Add the squash, apple, broth, brown sugar, curry powder, salt, and nutmeg to the pot.
Finely grate the orange peel and add to the soup. Squeeze the orange juice into the soup. Bring to a boil. Reduce the heat to medium, cover, and cook for 30 minutes, or until the squash is tender.
Purée the soup in batches in a blender or food processor. Return the soup to the pot. Stir in the milk and heat through. Ladle the soup into 6 bowls. Swirl 2 teaspoons sour cream into each bowl, if using.
I like to use a tart apple, such as Granny Smith, for this soup.
As prepared, each serving contains 77 calories, 1g total fat, 1mg cholesterol, 272mg sodium, 16g total carbohydrate and 4g protein.