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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, fiber grams, and
calories for all your favorite foods.
Check out more of Linda's great Soup, Stew and
Chili Recipes.
Spicy Kielbasa Soup
1/2 pound
reduced-fat smoked turkey kielbasa, sliced and each slice cut
into fourths
1 medium
onions, chopped
1 medium green or red bell pepper, 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 zucchini
squash, sliced
1 medium carrot, shredded
1 tablespoon dried parsley flakes
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon 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.
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. 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 |
|