Potato-Kale Soup With Turkey Sausage from Healthy Diabetic Recipes

Potato-Kale Soup With Turkey Sausage Recipe

Recipe Ingredients:

1 tsp olive oil
2 cups chopped onion
2 cups water
1 can low-fat low-sodium chicken broth - (15 oz)
2 cups cubed peeled sweet potato
2 cups skim milk
1/4 tsp salt
1/4 tsp freshly-ground black pepper
4 cups thinly-sliced fresh kale leaves, (tightly packed)
1/2 lb low-fat turkey sausage
1/4 tsp fennel seeds, (optional), crushed
1 small garlic clove, minced

Recipe Instructions:

Heat the oil in a large stockpot over medium heat. Add the onion and saute 5 minutes. Add 2 cups of water, the chicken broth, and the sweet potato. Bring to a boil. Cover, reduce the heat, and cook 45 minutes or until the potatoes are tender. 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 a 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 or until it is thoroughly heated.

This recipe yields 8 servings. Serving size: 1 1/2 cups.

Exchanges Per Serving: 1 Starch, 1 Vegetable, 1 Very Lean Meat.

Nutrition Facts: Calories 148; Calories from Fat 37; Total Fat 4g; Saturated Fat 2g; Cholesterol 17mg; Sodium 448mg; Carbohydrate 20g; Dietary Fiber 3g; Sugars 12g; Protein 9g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-30-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"

Servings: 8

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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