Yesterday was a very *good* day. I had some free range eggs, bacon, and half a banana for breakfast. I took a short walk with the pup (I am still feeling under the weather but the sunshine was nice!). I drank protein shakes and made a lovely soup from the fresh local organic kale I had in the fridge, and rounded out the day with strawberries and raspberries.
I was craving a rich, flavorful, healthy soup for dinner last night so I Googled many variations of kale soup. I found lots of recipes, many purporting to be just like the Zuppa Tuscana soup they serve at Olive Garden. But most of the recipes called for lots of fatty ingredients and lots of carby potatoes or white beans. I decided to throw together my own version with less fat and fewer carbs. Here it is:
Healthier Sausage Kale Soup
10 ounces raw, ground lean Italian chicken sausage (or turkey sausage)
1/2 of a fresh onion, diced
3 cloves of garlic, chopped
1 tsp olive oil
dried herbs to taste: Italian seasoning OR oregano/basil/marjoram; garlic powder, parsley, crushed red pepper flakes, black pepper, and thyme
2 cups low sodium chicken stock
1/3 - 1/2 c water
1 small potato, washed and thinly sliced with the skin on (mine was only about 3-4" long and 2" wide. You can use more if you like, or sub raw sliced cauliflower if you want lower carbs)
fresh raw kale, cleaned, thick ribs and stems removed, chopped coarsely (I used about 3-4 cups)
1/3 cup milk (I used whole; 2% would probably be fine)
Brown the sausage in a nonstick pan and drain off any grease. Add olive oil, onion, and garlic and saute until veggies are soft. Add herbs and cook another minute. Add chicken stock and water and bring to a boil. Add sliced potatoes, lower heat and simmer 10 minutes. Add the kale and simmer another 5-10 minutes or until potatoes are *very* tender, almost falling apart. Add the milk and heat through without boiling. Taste for seasonings; add salt if needed.
Makes about 3 large bowls of soup.
By the way, this morning started with a bang, including a cup of coffee spilled into my laptop and purple cough syrup spilled down the front of my daughter's dress just as we were about to leave for school. I did get my walk in already, had eggs with bacon and 1/2 banana for breakfast and a bowl of leftover soup for lunch. It's only going to get better from here!
***Edited to add nutrition facts for this soup recipe, as requested***
One large bowl of this soup (1/3 of the recipe) contains:
7 g fat
19.5 g carbs
4 g fiber
23.6 g protein
(If you drain any fat from the sausage after browning, the fat and calories for the recipe will be lower. I had to calculate this using data for raw sausage).
1 day ago