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Potato-Kale Soup with Turkey Sausage Recipe

 

Ingredients

Servings: 8, Serving Size: 1 1/2 cups  |  Prep Time: 30 minutes

 

1 tsp olive oil

2 cups chopped onion

2 cups water

1 15-oz can low-fat, low-sodium chicken broth

2 cups peeled, cubed sweet potato

2 cups skim milk

1/4 tsp salt

1/4 tsp pepper

4 cups tightly packed, thinly sliced, fresh kale leaves

1/2 lb low-fat turkey sausage

1/4 tsp fennel seeds, crushed

1 small clove garlic, minced

 

Nutrition Facts

 

Exchanges/Choices:

1 Starch

1 Vegetable

1 Very Lean Meat

 

Calories 148   

    Calories from Fat 37

Total Fat 4g

    Saturated Fat 2g

Cholesterol 17mg

Sodium 448mg

Carbohydrate 20g

    Dietary Fiber 3g

    Sugar 12g

Protein 9g

Cooking Methods

  1. Heat the oil in a large stockpot over medium heat. Add the onion and saute for 5 minutes. Then, add 2 cups of water, the chicken broth and sweet potato. Bring to boil. Cover, reduce the heat, and cook for 45 minutes. Remove from heat.
  2. Using a slotted spoon, remove 1 1/2 cups of the potatoes. In a food processor or blender, process the potatoes with 1/2 cup of the cooking liquid for 30 seconds or until smooth. Add the pureed potato mixture, milk, salt and pepper back to the stockpot. Stir well and set aside.
  3. Combine the remaining 1 cup of water and the kale in a large nonstick skillet. Bring to boil, then cover, reduce the heat and simmer for 20 minutes or until the kale is tender. Add the kale and liquid to the potato mixture. Stir and set aside.
  4. Add the turkey sausage, fennel seeds and garlic to the skillet, cook over medium heat until the turkey is browned, stirring to crumble. Drain the sausage and add it to the potato mixture, stirring well.
  5. Cook the soup over low heat for 15 minutes. Serve warm.

Fun Facts / Cooking Tips

To make this potato soup into a hearty and healthy main meal, you can add fresh, crusty bread, a crisp salad and enjoy!

 

 

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