Sausage Artichoke Soup - 33.9g Carbs, 13.1g Fiber, 5.6g Sugar
From: www.thedecadentdiabetic.com
Servings: 4
Chef's Note: These are approximate measurements. If you like one flavor (i.e. garlic) more, increase the amount of that Item a bit.
4 pork or turkey or chicken sausage (I use sweet) – cooked and sliced into 1/4 -1/2 inch slices
1 large sweet onion Sliced (thick or thin, your choice)
2-3 Tbsp olive oil
2-4 cloves crushed and chopped garlic (depends on how much you love garlic)
Black pepper to taste
Salt to taste
2 Tbsp flour
2 Quarts Low sodium chicken broth
2 tsp fresh oregano (1 if you use dried)
3 tsp fresh basil (1 1/2 if dried)
2 Tbsp fresh parsley
8 oz can diced tomatoes with their liquid (San Marzano is just the best)
2 14 oz cans Artichoke hearts (each heart cut in half)
OPTIONAL:
2-3 Zucchini cut into 1/2 inch slices
1-2 Portobello mushrooms, sliced about 1/2 inch thick
Sauté these for 1-2 minutes in 2 Tbsp olive oil
In a large soup pot saute onion in olive oil until soft but not brown. Add salt and pepper about one minute into the process.
Add garlic, herbs, and flour. Cook for one minute more. Slowly add the chicken broth stirring so as not to have lumps. Add the diced tomatoes and their liquid.
Bring to a boil then reduce heat to low and cook partially covered for 30 minutes.
Remove from heat and add the sausage, artichokes and optional zucchini & mushroom.
Cool to room temperature, then let cool in the refrigerator overnight or up to two (2) days.
I usually top with grated Parmesan cheese
YOU CAN REPLACE THE MUSHROOMS AND ZUCCHINI WITH SPINACH or WATERCRESS OR KALE
Nutrition From: www.caloriecount.about.com
Using 1 lb sausage (type of sausage will determine part of nutrition) . Does Not include optional ingredients!! Using 4 garlic cloves! 2 Tbsp olive oil! does not include spinach or kale!
Servings: 4
Serving Size; 904 g
Nutrition per Serving: 425 Calories, 119 Calories from Fat, 13.2g Total Fat, 3g Saturated Fat, 86mg Cholesterol, 569mg Sodium, 1,169mg Potassium, 33.9g Total Carbs, 13.1g Dietary Fiber, 5.6g Sugars, 45.3g Protein
Vitamin A 10% - Vitamin C 57% - Calcium 13% - Iron 86%
Nutrition Grade: A
Good points:
High in dietary fiber
Very high in iron
High in phosphorus
High in selenium
Very high in vitamin B6
Very high in vitamin B12
High in vitamin C
