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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
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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 |
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Cooking Methods
- 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.
- 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.
- 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.
- 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.
- Cook the soup over low heat for 15
minutes. Serve warm.
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