Tag Archives: Low Calories

Roasted Butternut Squash Soup

2 Nov

Nothing says Fall like Butternut Squash Soup. My home smelled so good today thanks to this soup. From the roasting of the squash, the sautéing of the apples and onion and let’s not forget the Whole Wheat French Bread I baked. I opened my windows just to share the love with thy neighbors.


Roasted Butternut Squash Soup


Recipe moved

Roasted Butternut Squash Soup 1


Heat the oven to 400 degrees.

Place the squash pieces cut-side up on a baking sheet or stone (my favorite.)

Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves.

Roast for 1 hour.

Melt the remaining tablespoon of butter in a large saucepan over medium heat. Add the apple, onion, and sage, season with salt and pepper, and cook, stirring occasionally, until softened.. Remove the pan from the heat and set aside.

When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle.

Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.

Add the broth, water, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, for 15 minutes. Remove the pan from the heat and stir in the almond milk.

Using an immersion blender, purée the soup until nice and smooth. Add salt and pepper to taste.

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 131.0
  • Total Fat: 4.3 g
  • Cholesterol: 10.4 mg
  • Sodium: 66.8 mg
  • Total Carbs: 23.7 g
  • Dietary Fiber: 6.0 g
  • Protein: 2.6 g


Recipe adapted from Chow


Chicken Tortellini and Spinach Salad

10 Jul


3 Cups Chicken Tortellini
8 Cups Spinach, fresh
1 Tomatoes, chopped
1/4 Cup Onions, chopped
6 Tbsp Skinny Creamy Italian Dressing (recipe below)

* 1 tsp olive oil to coat tortellini so they don’t stick together.


Cook the tortellini per package instructions. Once drained coat with olive oil. Set in refrigerator to cool.

Once tortellini is cooled toss all ingredients together with dressing until well coated.

Serving Size: 4

Nutrition Info
  • Calories: 321.4
  • Fat: 10.4g
  • Carbohydrates: 45.1g
  • Protein: 13.2g

Skinny Creamy Italian Dressing


1/4 Cups Yogurt, plain, low fat
2 Tbsp Light Mayonnaise
1 Tsp Wine Vinegar
1 Tbsp Parmesan Cheese, shredded
1/8 Tsp Garlic Powder
1/8 Tsp Onion Powder
1/8 Tsp Salt
1/8 Tsp Black Pepper
1/8 Tsp Salad Herbs


Whisk all ingredients together.

Serving Size: 6 – 1 tbsp serving

Nutrition Info
  • Calories: 23.2
  • Fat: 1.7g
  • Carbohydrates: 1.1g
  • Protein: 0.9g

Skinny Corn Chili

7 Jul


1/2 pound Lean Ground Beef
1/2 Onions, chopped
1 – 15 oz can crushed tomatoes
1 – 15 oz can Corn
1 – 15 oz can Kidney Beans
1 tsp Trader Joe’s 21 Seasoning Salute
1/8 tsp Paprika
1/8 tsp Chili Powder
1/8 tsp Cayenne Pepper
1/8 tsp Garlic powder
1/8 tsp Onion powder
1/4 tsp Salt
1/4 tsp Ground Pepper


Brown ground beef in a large pan over medium high heat. Because you are using lean ground beef you will not need to drain the oil from the pan. If you don’t use lean ground beef drain the oil.

Add the chopped onions to the pan. Cook until onions are soft. Add remaining ingredients and cook over low heat for 20 minutes stirring occasionally.

Serving Size: 9

Nutrition Info
  • Calories: 132.2
  • Fat: 2.2g
  • Carbohydrates: 20.9g
  • Protein: 9.7g

Try topping a baked potato with Skinny Corn Chili. Delish!!

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