Archive for May, 2018


Courtesy of Fine Cooking website

Yield: Yields about 10 cups.

Servings: six to eight.

 

This garlicky soup is a snap to pull together, and most of the ingredients are basic pantry staples. The whole thing is ready in about an hour, but the soup’s complex flavors belie the quick cooking time. You can serve it as soon as the kale is tender, but letting it sit for an hour and then reheating gently makes it even better (wait to add the lemon until just before serving). Crusty cheese toasts make an excellent accompaniment.

Ingredients

  • 1/2 lb. sweet Italian sausage (about 3 links)
  • 2 Tbs. olive oil
  • One-half small yellow onion, cut into small dice
  • 1 medium carrot, cut into small dice
  • 1 rib celery, cut into small dice
  • 5 large cloves garlic, minced (about 2 Tbs.)
  • 1/8 tsp. crushed red pepper flakes
  • Kosher salt and freshly ground black pepper
  • 6 cups lower-salt chicken broth
  • 1 lb. 3 oz. can cannellini or white kidney beans, rinsed and drained, or 2 cups cooked dried beans
  • 1 lb. kale, rinsed, stems removed, leaves torn into bite-size pieces (8 cups firmly packed)
  • 1 Tbs. fresh lemon juice
  • 1/2 tsp. finely grated lemon zest (optional)

Preparation

  • Remove the sausage from its casing and tear it by hand into bite-size pieces. Heat 1 Tbs. of the olive oil in a 4- or 5-quart heavy pot or Dutch oven over medium heat. Add the sausage and cook, stirring occasionally, until lightly browned, about 5 minutes. With a slotted spoon, transfer the sausage to a plate, leaving any rendered fat in the pot.

    Add the remaining 1 Tbs. olive oil to the pot, increase the heat to medium high, and add the onion. Cook, stirring frequently, until fragrant and beginning to soften, about 2 minutes. Add the carrot and celery and cook, stirring frequently, until they begin to soften and brown, about 2 minutes more. Be sure to scrape any brown bits from the bottom of the pan. Stir in the garlic, pepper flakes, 1/2 tsp. salt, and 1/4 tsp. pepper and cook, stirring, until the garlic is fragrant, about 1 minute more. Add the chicken broth and bring to a boil over high heat.

    When the broth reaches a boil, reduce the heat to medium, add the sausage along with any collected juices, and half the beans. Mash the remaining beans with a fork or wooden spoon and add them to the pot, stirring to distribute. Stir in the kale, adjust the heat as necessary to maintain a gentle simmer, and simmer until the kale is tender, 15 to 20 minutes. Stir in the lemon juice and lemon zest (if using) and season to taste with salt and pepper.

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Sweet Potato and Kale Breakfast Wrap

Courtsey of EveryDay Health Website

SERVINGS: 2   |  TOTAL TIME: 15 min

Ingredients

  • 2 teaspoons oil, canola
  • 2 cups kale
    stems removed, chopped
  • 6 large egg white(s)
  • 1 small potato(es), sweet
    (2-inches by 3-inches), baked, peeled, and sliced into small cubes
  • 2 tablespoons hemp seeds
  • 1 tablespoon vinegar, white balsamic
  • 2 medium tortilla(s), flour, whole-wheat
    6-inch

Instructions

1. Heat oil over medium heat. Add kale, stirring occasionally, until the kale begins to wilt.

2. In a small bowl, whisk together egg whites. When the kale begins to wilt, add the egg whites to the pan and scramble the mixture until the egg whites are firm and little moisture remains.

3. Combine the egg mixture, sweet potatoes, hemp seeds, spices, and vinegar in a large bowl, tossing well to mix.

4. Divide kale and sweet potato mixture and place in the center of each tortilla. Roll up each tortilla burrito-style, or as desired. Enjoy!

Nutrition Details

per servingCalories 298, Fat 11g, Cholesterol -, Sodium 406mg, Saturated Fat 1.8g, Protein 20g, Fiber 12g, Carbohydrates 30g

 

Courtesy of Diabetic Living

Grilled Corn Salad

 

Ingredients:

  • ears fresh corn on the cob
  •  1/2 cup bottled reduced-calorie clear Italian salad dressing
  •  cups shredded fresh spinach
  •  cups red and/or yellow cherry tomatoes, halved
  •  teaspoons snipped fresh oregano or basil
  •  tablespoons finely shredded Parmesan cheese
  •  Fresh oregano or basil leaves (optional)

Directions

  1.  Husk and silk corn. Brush each ear of corn with some of the Italian salad dressing. Place corn on the rack of an uncovered grill directly over medium coals. Grill for 15 to 20 minutes or until tender, turning often. (Or place brushed ears in a shallow baking pan; bake in a 425 degree F oven for 30 minutes, turning once.) When cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels).
  2.  In a large bowl, combine corn kernels, spinach, tomatoes, and the 2 teaspoons snipped oregano or basil. Add remaining Italian salad dressing; toss to coat. Spoon corn mixture into six small mugs or bowls. Sprinkle individual servings with Parmesan cheese. If desired, garnish with oregano or basil leaves. Makes 6 servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 82 cal., 2 g total fat 2 mg chol., 326 mg sodium, 15 g carb. (3 g fiber), 3 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 0.5; Fat (d.e): 0.5

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