Thursday, May 17, 2012

Day 1/30, and Healthier Sausage Kale Soup

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:

228 calories
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).


Margaret said...

The first couple of days are the most difficult...that's what I'm telling myself. Easier after that... good job, Lyn!

rmslil said...

Soup looks like Olive Garden.I love soup with sausage.

His Touch said...

Keep up the good work. You are an inspiration.
Look me up on

timothy said...

that's great darlin i'm there for you and with you on this one. i almost binged cause i got upset over donna summer passing, i adore her. as a matter of fact wanderer wasmy first record i bought. it hit me hard and weird, but i did NOT! rearranged my room instead and that definately burned some extra calories! WOOT!

Holly from 300 Pounds Down said...

Thanks for the recipe. Can't wait to try it!

Anonymous said...

I'm curious about a calorie count for the soup/day. This looks like a great soup post-weight-loss. I'm surprised by the bacon, sausage, and potato on this day. I don't know what "lean" sausage is, the leanest I've found has still been pretty high.

Lyn said...


I added the nutrition facts for the soup to the post. I used Isernio's chicken sausage which is pretty lean.

As for the other meals, the bacon is only 35 calories per slice. Breakfast stats for the eggs/bacon/banana was 247 calories, 14 g carbsm 14 g fat, 16 g protein.

Lunch/midday shakes totalled 180 cals, 26 g carbs, 4 g fat, 22 g protein.

Dinner soup was as stated in the blog post, berries were around 80 calories, a cup of skim milk and an ounce of almonds at bedtime was 250 cals... so the total for the day was 981 calories, 95 g carbs, 39 g fat, 78 g protein.

Jane said...

That soup looks delish! I tend to not like kale in soups, but yours looks so good! And it looks like a great day all around!

beerab said...

That looks delicious- I think I will be trying that with Cauliflower soon! :)

Anonymous said...

I've made a low-carb version of this soup with turnips instead of potatoes. Was delish!

Vickie said...

are you doing okay?

Lyn said...


not really...

but I just posted a blog. It has been awhile. Thanks for checking on me.