30 Minute Chicken Sausage and Kale Soup Recipe
30 Minute Chicken Sausage and Kale Soup Recipe
  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    Try this hearty soup packed with leafy greens (kale and spinach), potatoes, and chicken sausage. When you choose the chicken sausage, look for one that is has either maple or apple. The sweeter sausage works so well with the savory base of this soup. Also, before cooking kale, be sure to wash thoroughly and remove any hearty stems and/or ribs.

    Ingredients

    • 1 1/2 tablespoons extra-virgin olive oil
    • 1 onion, cut into thin half moons
    • 2 cloves garlic, minced
    • 1/4 teaspoon red pepper flakes
    • 1 (8 ounce) package cooked chicken sausage, cut into bite-size pieces
    • 4 to 5 small potatoes, cut into 1/4-inch slices
    • 1 large tomato, roughly chopped
    • 4 cups low sodium chicken stock, see our homemade chicken stock recipe
    • 2 cups torn kale leaves, washed with ribs and stems removed
    • 1/4 cup milk or light coconut milk
    • 2 cups packed fresh spinach leaves
    • Salt and fresh ground black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 95 % Daily Value *
    • Total Fat: 7 g 10.27%
    • Saturated Fat: 2 g 7.78%
    • Trans Fat: 0 g %
    • Cholesterol: 2 mg 0.61%
    • Sodium: 201 mg 8.36%
    • Calcium: 27 mg 2.71%
    • Potassium: 159 mg 4.53%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.18%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 7 g %
    • Dietary Fiber: 1 g 5.12%
    • Sugar: 3 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 29.15%
    • Vitamin C 12.1%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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