Pork, White Bean and Kale Soup - 26g Carbs, 7g Fiber
From: EatingWell - September/October 2007
Kale is matched up here with white beans and chunks of lean pork
tenderloin to create a soup that's satisfying and quick to make.
Smoked paprika gives the soup a Spanish flair so some warm bread
and sliced Manchego cheese would go well on the side.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |
Active Time: 40 minutes
Total Time: 40 minutes
Servings: 6
Serving Size: about 1 2/3 cups each
1 Tbsp extra-virgin olive oil
1 lb pork tenderloin, trimmed and cut into 1-inch pieces
3/4 tsp salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 tsp paprika, preferably smoked
1/4 tsp crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 (15oz can) white beans, rinsed (see Tip)
Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle
with salt and cook, stirring once or twice, until no longer pink
on the outside, about 2 minutes. Transfer to a plate with tongs,
leaving juices in the pot.
Add onion to the pot and cook, stirring often, until just beginning
to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper
(if using) and cook, stirring constantly, until fragrant, about
30 seconds. Add wine and tomatoes, increase heat to high and stir
to scrape up any browned bits. Add broth and bring to a boil.
Add kale and stir just until it wilts. Reduce heat to maintain a
lively simmer and cook, stirring occasionally, until the kale is
just tender, about 4 minutes. Stir in beans, the reserved pork and
any accumulated juices; simmer until the beans and pork are heated
through, about 2 minutes.
Tip:
While we love the convenience of canned beans, they tend to be high
in sodium. Give them a good rinse before adding to a recipe to rid
them of some of their sodium (up to 35 percent) or opt for low-sodium
or no-salt-added varieties. (Our recipes are analyzed with rinsed,
regular canned beans.) Or, if you have the time, cook your own beans
from scratch.
Servings: 6
Serving Size: about 1 2/3 cups each
Nutrition per Serving:
262 Calories, 6g Fat, 1g Sat, 3g Mono, 45mg Cholesterol, 25g Protein,
26g Carbs, 7g Fiber, 627mg Sodium, 1024mg Potassium
Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (190% dv),
Potassium (29% dv), Iron (20% dv)
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 vegetable, 2 lean meat
