Developed by Brittany Chin, RD, LD
Serving size: 1 cup
2 tablespoons olive oil
½ Vidalia onion, diced
1 tablespoon garlic, chopped
1 pint grape tomatoes, halved
½ tablespoon black pepper
1 teaspoon dried thyme
2 teaspoons dried oregano
1 bay leaf
5 cups chopped kale
3 pre-cooked Italian-flavored chicken sausages, sliced
4 cups low-sodium chicken broth
1 cup water
1 14½-ounce can low-sodium great Northern beans, rinsed and drained
Cooking instructions: Heat oil in a large soup pot over medium-low heat. Add onion and garlic, cover and cook for 3 to 5 minutes.
Stir in tomatoes, pepper, thyme, oregano and bay leaf. Cover and cook 3 to 5 minutes. Add kale and chicken sausage, stirring to ensure kale is coated with oil. Cover and cook for 3 to 5 minutes until kale is slightly wilted.
Add broth, water and beans. Turn heat to high and bring to a boil. Reduce heat to low, cover and simmer 10 to 15 minutes. Remove bay leaf and serve. Serves 4.
(Nutrition per serving: 222 calories, 10g total fat, 2g saturated fat, 0g trans fat, 330mg Sodium, 20g carbohydrate, 7g fiber, 3g sugars, 15g protein)