Spicy Turkey Kielbasa Soup
low fat - low calorie recipe

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My friend, Karen Calanchini of Redding, CA, adapted this recipe from a recipe that appeared in the Taste of Home's Light & Tasty Magazine, May 2003 issue.

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index. Also check out my Nutritional Chart for fat grams, carbohydrate grams, and calories for all your favorite foods.

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Spicy Turkey Kielbasa Soup

Recipe Type: Soup, Poultry, Squash, Beans
Yields: 5 servings
Prep time: 20 min
Cook time: 60 min


Ingredients:

1/2 pound reduced-fat smoked turkey kielbasa, sliced and each slice cut into fourths
1 medium-size onion, chopped
1 medium green or red bell pepper, cored, seeded, and chopped
1 celery rib with leaves, thinly sliced
4 garlic, cloves, minced
2 cans (14-1/2 ounces each) reduced sodium and fat free chicken broth
1 can (15-ounces) black beans or kidney beans, drained and rinsed
1 can (14-1/2 ounces) fire roasted crushed tomatoes*
1 small fresh zucchini squash, sliced
1 medium carrot, shredded
1 tablespoon dried parsley flakes
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon black pepper
3 green onions (white and some green), chopped
Zest from one lemon

* Fire-roasted tomatoes may be found in the Natural Foods section of some grocery stores.


Preparation:

In a nonstick skillet, cook kielbasa over medium heat until lightly browned.

Add the onion, bell pepper, celery, and garlic; cook an additional five minutes. Add and stir chicken broth, beans, tomatoes, zucchini, carrot, parsley, red pepper flakes, and pepper; cover and cook on a low simmer for one hour, stirring occasionally.

Remove from heat and serve in soup bowls. Serve with a sprinkle of green onions and lemon zest.

Makes 5 (1-1/2 cup) servings.

 

Spicy Kielbasa Soup - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.
Item Amount Fat Grams Calories WW Points
turkey kielbasa, smoked, reduced-fat 1/2 pound
(8 ounces)		 12 280 7.1
onion, medium 1 each 0 60 1.4
green pepper 1 each .2 30 .9
celery 1 rib or stock .1 10 .7
garlic 4 cloves 0 20 .9
chicken broth, fat-free 2 cans (14-1/2 ounces each) 1 10 .7
black beans 1 can
(15 ounces) 		1.75 385 6.2
tomatoes, crushed 1 can (14-1/2 ounces) 0 100 2.5
zucchini, small 1 each .2 26.5 .7
carrot, medium 1 each 0 35 .6
green onions 3 each 0 10 .6
Recipe Totals 15.2 966.5 22.3

Recipe makes 5 servings.

Each Serving Totals - 3 Fat Grams, 193.3 calories, 4.4 WW Points