Healthy Pregnancy Cookbook

Portuguese Kale Soup

Ingredients

1 onion (1 C chopped)
1 clove garlic
1 carrot (1/2 C sliced)
1 Tbs vegetable oil
8 cup water
1 tsp salt
1/2 tsp hot pepper flakes
1 lb potatoes (3 C cubed)
1/2 bunch kale (4 C chopped)
1/4 lb reduced-fat turkey kielbasa sausage (1 C sliced)
1/4 tsp pepper

Procedure

1. Chop onion. Mince garlic. Peel and slice carrot.
2. Heat oil in large pot on medium. Add onion, garlic and carrots. Saute 10 minutes.
3. Add water, salt, and hot pepper flakes. Cover and bring to a boil.
4. Wash and peel potatoes. Cut into 1/2 inch cubes. Add potatoes to boiling water. Cover and cook 10 minutes.
5. Wash kale, remove tough stems, and chop finely. Slice sausage. Add kale and sausage to soup.

Serves 4. Per Serving: Calories 183; Calories from fat 48(26%); Fat 5g; Carbohydrates 27g; Sugar 3g; Fiber 4g; Protein 8g

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