Season this soup with the curry of your choice. If you like it hot and zesty, choose a hot curry power. For a more mellow taste, choose a sweeter mild curry powder.

Curry powders are mixtures of 6 to 20 different spices that are roasted and ground together. The common spices used include turmeric, cayenne pepper, white pepper, cumin, nutmeg, fennel, coriander and many more combinations. Curries creates a variety of complex flavors.

  • 1 tablespoon canola oil
  • 8 ounces chicken breasts without skin, diced
  • 1 large onion, diced
  • 1 can (48 ounces) fat-free chicken broth
  • 1 pound butternut squash, peeled, cubed, divided
  • 1/2 cup quinoa
  • 1/4 teaspoon cumin
  • 1/2 teaspoon hot curry powder (start with ¼ teaspoon and add more to taste)
  • salt and pepper to taste

In a large saucepan or soup pot, heat oil. Add chicken and cook until brown. Remove from pan and set aside. Add onions and cook until translucent.

Remove from pan and set aside. Add broth and one-half of the squash cubes to the saucepan. Bring to a boil, reduce heat and boil gently until squash is tender. Using a hand-held immersion blender, puree the squash. Add reserved chicken and onions to the pan. Add remaining squash, quinoa, cumin, and curry powder. Bring to a boil. Cover pan, reduce heat, and boil gently until squash and quinoa are tender.

Add salt and pepper to taste. Add additional broth if necessary to thin to desired consistency.

Serves 6

  • Calories 150
  • Fat, gm. 3
  • Protein, gm. 11
  • Carbs, gm. 19
  • Cholesterol, mg. 15
  • Fiber, gm. 12