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Baked Acorn Squash Soup

Impress your friends and family with this stunning soup. Smooth as velvet, this autumn/winter soup is packed with fiber rich ingredients such as acorn squash and sweet potatoes. It’s greatly reduced in calories, fat and sodium by using reduced-fat milk instead of cream, reduced-fat butter instead of oil and reduced-sodium broth. This soup has 205 calories, 5 grams of fat and 5 Weight Watchers POINTS PLUS.

Baked Acorn Squash Soup VPrep Time: 25 minutes
Bake Time: 12 minutes


2 (1 pound each) acorn squash, about 4 cups cubed

3 tablespoons reduced-fat butter or Smart Balance Light

½ tablespoon fresh rosemary, chopped

1 small onion, chopped

1 garlic clove, minced

2 carrots, chopped

1 small sweet potato (peeled and cut into ½ inch cubes)

3 cups reduced-sodium chicken broth

½ teaspoon salt

¼ teaspoon white pepper or black pepper

1 cup reduced-fat milk (2%)

2-3 slices wheat sourdough bread, toasted and torn into pieces (if the slices are large, use 2 slices)


3 ounces (¾ cup) reduced-fat mozzarella cheese, shredded


1. Cut the acorn squash in half lengthwise.  Remove and discard the seeds and fibers with a spoon, melon baler or grapefruit knife. Remove the squash from the shell and chop into chunks. Throw out the shells.

2. In a large nonstick pan, melt the Smart Balance Light or butter and stir in the rosemary. Cook for 1 minute until very fragrant. Add the chopped squash, onion, garlic, carrots and sweet potato. Cook over medium heat until softened (approx. 15 minutes).  Stir often.

3. Stir in the chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer covered for about 20 minutes.  Cool slightly.

4. Transfer the soup in two batches to a food processor or blender.  Puree the squash mixture until very smooth (Be careful not to fill the blender more than halfway, otherwise it will overflow when you puree).

5. Transfer the pureed squash back into the pan.  Stir in the milk and bring just to a soft boil.

6. Season with more salt and pepper, if desired.

7. Preheat oven to 400 degrees.

8. Place 6 oven proof bowls on a baking sheet. Lay the torn bread in each individual bowl. Pour the soup into the bowls.  Sprinkle each with 2 tablespoons (½ oz) of cheese.

9. Bake for 10 to 12 minutes or until soup is thick and bubbly and the cheese is melted.

10. Serve at once.

Serves 6

Food Fact
Acorn squash is an oval-shaped winter squash.  It’s ribbed with green skin and orange flesh.  This squash has a very unique, sweet, nutty and peppery flavor.

Healthy Benefit
Acorn squash contains a good source of cancer fighters like vitamin C, beta-carotene and fiber.

Shopping Tip

Butternut squash can be used instead of acorn squash. If you buy bags already cubed, you’ll need 4 cups.

Weight Watchers
(old points) 4
Weight Watchers POINTS PLUS

SKINNY FACTS: for a 1½ cup serving
205 calories, 5g fat, 8g protein, 35g carbs, 5g fiber, 523mg sodium, 7g sugar

FAT FACTS: for a 1½ cup serving
460 cal, 25g fat, 20g protein, 40g carbs, 5g fiber, 1065 sodium, 4g sugar

Find more delicious and skinny recipes on Nancy Fox’s website, Skinny Kitchen.

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called Skinny Kitchen. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

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Thursday 26th of November 2015

Thanks so much for sharing my harvest soup. Wishing you all a have a wonderfully delicious Thanksgiving! My best, Nancy

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