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Chicken Sausage, White Bean and Kale Soup

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)

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