KANSAS CITY, Mo. -- When everyone around you starts getting sick, don't fret. Whip up a batch up kale and potato soup with turkey sausage. It will also help warm you up on the cold wintery days.
Makes 6 servings (1 2/3 cups)
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
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. Add oil to pot, add onions and carrots; cook on medium until translucent, about 5 minutes. Add garlic and cook 1 minute more. Add broth, water and black pepper, bring to a boil and cook 5 minutes. Add cooked sausage, potatoes, red pepper flakes and bring back to a simmer. Cook covered for about 4 minutes. Add kale and bring back to a simmer. Cook partially covered until the potatoes and kale are cooked, about 5-6 minutes. Adjust salt if needed.
Nutritional information per serving: Calories: 232; Fat 4 g; Carbohydrate 31 g; Fiber 5.5 g; Protein19 g; Sodium 647 mg (will vary by brand of broth you use)