Butternut Squash and Sausage Soup Recipe - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Ingredients
- 1 large butternut squash (4 to 4-1/2 pounds)
- 1 medium onion, chopped
- 1 medium tart apple, peeled and coarsely chopped
- 2 teaspoons olive oil
- 6 garlic cloves, minced
- 2 teaspoons dried thyme
- 1/2 teaspoon pepper
- 1/2 teaspoon dried marjoram
- 1/4 teaspoon salt
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 6 cups reduced-sodium chicken broth
- 4 fully cooked Italian chicken sausage links, chopped
- 4 large carrots, chopped
- 2/3 cup reduced-fat plain Greek yogurt
- 4 teaspoons minced fresh sage
- 1 teaspoon cider vinegar
- Corn bread croutons and additional yogurt, optional
Instructions
- Cut squash in half lengthwise; discard seeds. Place squash, cut side down, in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 400 ° for 45-60 minutes or until tender. Cool slightly. Scoop out pulp; set aside.
- In a Dutch oven, cook onion and apple in oil until tender. Add garlic; cook 1 minute longer. Stir in the seasonings; cook until fragrant, about 10 seconds. Add broth and squash; bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes to allow flavors to blend. Cool slightly. In a blender, cover and process soup in batches until smooth.
- Return pureed mixture to pan; stir in sausage and carrots. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until carrots are tender.
- Just before serving, stir in 2/3 cup yogurt, sage and vinegar. Serve with croutons and additional yogurt if desired.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
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