Creamy Kale Soup - 17.7g Carbs, 2.6g Fiber, 2.0g Sugar
From: www.peakmarket.com
2 bacon slices, diced
8 oz chorizo sausage, casings removed & chopped
1 cup onion, diced
2 garlic cloves, minced
2 tsp all purpose flour
6 cups low sodium chicken stock
1/4 tsp dried chilies, crushed
2 medium size potatoes, unpeeled
1 cup kale leaves, shredded (lightly packed)
1 cup half and half cream
Parmesan cheese, grated
Directions In a large saucepan; cook bacon on medium until almost crisp. Add sausage. Scramble-fry for about 5 minutes until sausage is browned. Transfer sausage and bacon with slotted spoon to paper towel-lined plate to drain. Set aside.
Heat 2 teaspoon (10 ml) drippings in same saucepan on medium. Add onion and garlic. Cook for 5 to 10 minutes, stirring often, until onion is softened.
Sprinkle with flour. Heat and stir for 1 minute. Add stock and chilies; stir. Bring to a boil.
Cut potatoes in half lengthwise. Cut crosswise into 1/4 inch (6 mm) slices, making half moons. Add to stock. Boil gently, partially covered, for 10 minutes until potatoes are almost tender. Add kale and sausage mixture. Boil gently, partially covered, for 5 minutes. Remove from heat.
Stir in cream. Garnish individual servings with parmesan cheese.
Nutrition From: www.caloriecount.about.com
Does not include cheese.
Serves: 6
Serving Size: 427 g
Nutrition per Serving: 275 Calories, 142 Calories from Fat, 15.8g Total Fat, 6.4g Saturated Fat, 0.1g Trans Fat, 52mg Cholesterol, 402mg Sodium, 17.7g Total Carbs, 2.6g Dietary Fiber, 2.0g Sugars, 13.5g Protein
Vitamin A 26% - Vitamin C 52% - Calcium 7% - Iron 9%
Nutrition Grade: B-
Good points:
Low in sugar
Very high in vitamin B6
High in vitamin C
Bad points:
High in saturated fat
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