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Kale and Potato Soup with Turkey Sausage Kale and Potato Soup with Turkey Sausage

 

Prepared by: Kelsey Jeter
Nutrition Specialist,
University of Missouri Extension
January 10, 2016

 

Yield: 6 servings

 

Ingredients:

  • 14 oz reduced-fat Italian turkey sausage
  • 8 cups kale, stems removed, leaves shredded
  • 1 tsp olive oil
  • 1 onion, chopped
  • 1 medium carrot, sliced
  • 4 cloves garlic, chopped
  • 8 cups fat-free reduced-sodium chicken broth
  • 2 cups water
  • 3 medium red potatoes, peeled, diced into 1/4-inch pieces
  • 1 pinch dried red pepper flakes
  • salt to taste
  • 1/4 tsp fresh ground pepper

 

Preparation:

  1. In a large Dutch oven or pot, cook sausage over medium-low heat. Turn and cook until brown, about 10 minutes. Remove from pot, let cool and cut into thin slices.
  2. Add oil to pot, add onions and carrots; cook on medium until translucent, about 5 minutes.
  3. Add garlic and cook 1 minute more.
  4. Add broth, water and black pepper, bring to a boil and cook 5 minutes.
  5. Add cooked sausage, potatoes, red pepper flakes and bring back to a simmer. Cook covered for about 4 minutes.
  6. Add kale and bring back to a simmer. Cook partially covered until the potatoes and kale are cooked, about 5-6 minutes.
  7. Adjust salt if needed.

 

Nutrition information per serving:

Calories: 232

Fat: 4g

Carbohydrate 31g

Fiber: 5.5g

Protein: 19g

Sodium: 647mg (will vary by brand of broth you use)

 

Source: Skinnytaste.com

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, January 11, 2016