Spicy Kale Chowder with Turkey or Chicken Sausage
Prep Time: 40 minutes
Cook Time: 45 minutes
- Pam cooking spray
- 8 garlic cloves, thinly sliced
- 2 large onions, finely chopped
- 2 TBS minced fresh ginger
- 1 pound low fat spicy turkey or chicken sausage. Slice ¼' thick
- 1 28 oz can Italian Plum tomatoes, chopped, with juices reserved
- 3 quarts low sodium turkey or chicken broth
- ¾ lb kale, large stems and ribs discarded, leaves coarsely chopped. About 8 cups
- Pepper to taste
- Spray Pam in bottom of large soup pot.
- Add garlic and onions and cook over moderate heat, stirring occasionally until softened. About 12 minutes.
- Add ginger and sausage and cook for 5 minutes, stirring occasionally.
- Add the tomatoes and juices, bring to a boil.
- Add the stock and kale and return to a boil.
- Reduce heat to moderate and simmer the soup until kale is tender, about 10 minutes.
- Season with pepper and serve. Serves 12. Make ahead and freeze, as well.
Many sausages are high in sodium, hence the breakdown here. If you can find one that's lower in sodium, try it and let me know how it is! Many canned plum tomatoes now come in a low sodium version, also.
This has a good amount of protein and kale isn't bitter at all when cooked with the tomatoes. The ginger is a nice twist. You can also leave it out and substitute a ½ jalapeno pepper for some REAL spice.
- Calories: 176
- Sodium: 577 mg
- Total Fat: 7g
- Total Carbohydrates: 15g
- Sat Fat: 2g
- Trans Fat: 0g
- Dietary Fiber: 1g
- Protein: 14g
- Sugars: 6g
Rona Lewis is a celebrity fitness trainer and healthy gourmet cook who believes anyone can laugh and cook healthfully at the same time. Her biting sense of humor makes "Does this Cookbook Make Me Look Fat?" uniquely entertaining, while imparting interesting and pertinent information about food not usually seen in a basic cookbook.
Included in this low fat/low carb cookbook are nutritional breakdowns of the recipes and explanations of what these vitamin and minerals actually DO for the body. Rona regales us with fun food facts and helpful tips as well as hysterical quotes about food from some surprising sources.
Take the "Kale Challenge!" Try this recipe then write to Rona Lewis by going to her website doesthiscookbookmakemelookfat.com
Tips: Take the bitterness out of Kale by cooking it with tomatoes - Use ginger for a little extra spice. The family will be getting great protein AND dark green leafy veggies without even realizing it!