Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 large Onion -- chopped, 1 C
- 1 1/2 lbs Sweet Potatoes -- pared &
- Cubed
- (about 5 C)
- 1 small Acorn Squash -- quartered
- Seeded
- Pared (about 4 C)
- 13 1/2 oz Chicken Broth --
- Vegetarian
- 4 tbsp Nonfat Milk -- to 6 T
- 1/2 tsp Salt
- 1/4 tsp White Pepper
- 1/4 cup Nonfat Sour Cream --
- Optional
- Ground Nutmeg -- optional
- =
Directions
1 Saute onion in broth or water in lg.
2 Saucepan over med. heat until onion is translucent, about 6 min. add potatoes, squash and broth.
3 Simmer, covered, until veggies are tender, about 25 min. cool slightly.
4 Working in batches, place the veggies with their liquid in food processor.
5 Whirl until pureed.
6 Return the puree to the saucepan.
7 Stir in the nonfat milk for desired consistency.
8 Season with salt and pepper.
9 Heat over low heat.
10 Top each serving with dollop of nonfat sour cream and a sprinkle of nutmeg