Portuguese Potato & Kale Soup Recipe
Recipe Ingredients
6 oz chorizo sausage, cut in half lengthwise an
1 tbsp olive oil
1 large onion, chopped
8 cup defatted reduced-sodium chic stock
8 all-purpose potatoes (2 lbs. total), , peeled and
6 cloves garlic, peeled, root trimmed
1 bunch kale, (1 lb.), trimmed washed a
1 salt and freshly ground blac to tas, te
Recipe Preparation
Heat a small, nonstick skillet over medium heat. Add chorizo and cook,
stirring, until browned, about 5 minutes. Drain the chorizo on paper
towels and set aside. In a heavy stockpot, heat oil over medium heat.
Add onions and saute until softened, 5 to 10 minutes. Add chicken
stock, potatoes and garlic and bring to a boil. Reduce heat to low
and simmer, uncovered, until potatoes are tender, 10 to 15 minutes.
With a slotted spoon, transfer the potatoes and garlic to a bowl;
lightly mash with a fork. Return to the soup and bring to a simmer.
Stir in kale, a handful at a time. Simmer for 5 minutes, or until the
kale is tender. Stir in the reserved chorizo and season with salt and
pepper. Serves 8. 254 calories per serving: 10 grams fat, 277 mg
sodium and 19 mg cholesterol. Source: "Eating Well" magazine -
January/February, 1993 COMMENTS: For a satisfying winter supper,
serve this peasant soup with chewy Portuguese corn bread called broa.
Collard or mustard greens can be substituted for the kale.
Reformatted by: CYGNUS, HCPM52C
From the MM database of Judi M. Phelps. [email protected] or best.com
Servings: 8
Back to Kale Recipes
Food Tips of the Week
Diet tipsAt the start of a diet, people most certainly look at food store and big brand food items labelled 'low in fat'. To do this is far too often a miscalculation, in that an item could be significantly reduced in fats, but nevertheless elavated in calories and carbs.
Some low carbohydrate diet pointers:
* Use reduced carbohydrate chocolate for cookies and muffins. If you have gone to the trouble of converting your favorite chocolate chip cookie or muffins recipe using soy flour, it would be crazy to put in those high carb chocolate chips. Chop up a reduced carb bar of chocolate into small pieces and use that as an alternative.
* Replace sugar with splenda. Recipes that call for sugar can be modified to make use of a sugar substitute like splenda. It doesn't weigh the same so you will have to expirement with it and it might not be perfect for every dish, but it gives very good results in most cases.
Super foods containing lycopene
(includes apricots, red peppers & tomato)
Lycopene is a non-synthetic chemical compound and part of the carotenid family of phytochemicals. Lycopene is behind the deep red hue of quite a few foods.
Intrestingly, unlike many nutritional compounds, lycopene does not degrade if cooked, but is in fact increased in efficacy by being heated.
. Lycoprene's key value is that it works as an antioxidant and seems to be an asset in the fight to reduce the chances of cancer.
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Portuguese Potato & Kale Soup Recipe from the Recipes-4U Cookbook
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