Monthly Archives: July, 2013

Lentils and Greens Soup with Chicken Sausage

2013-07-25_21.57.43

Lentils and Greens Soup with Kale Chicken Sausage

As part of our wellness challenge at Power Group, we will be featuring recipes from Dr. Ann Kulze’s website on our blog over the next few weeks.  This is week 1 of our challenge and the focus is on carbs.  This soup is quick, aromatic, flavorful and healthy.  With complex carbohydrates from the lentils and green vegetables, it’s a great choice for a healthier diet.

I made a few changes to the recipe:

I decided to use red lentils.  And I chose a chicken sausage with kale from Whole Foods.  Finally, I used fresh spinach instead of frozen.

Lentils and Greens Soup with Chicken Sausage (10-12 servings)

Ingredients

2 tbsp olive oil

4 links of chicken sausage, ½ inch dice

1 onion, chopped

2 medium carrots, ½ inch dice

2 celery stalks, ½ inch dice

¼ tsp cinnamon

2 dashes of clove

2 large or 4 small garlic cloves, finely chopped

1 tsp ground cumin

½ tsp crushed red pepper flakes

10 cups low-salt chicken broth

1 cup lentils, rinsed

½ lb. chopped frozen spinach

½ lb. kale, center ribs and stems removed, roughly chopped

Kosher salt to taste

1 tbsp fresh lemon juice

Instructions

Heat oil in a large pot over medium-high heat. Add sausage and cook until browned, about 5 minutes. Transfer sausage to a plate. Add onion, carrot, and celery to pot and cook, stirring occasionally, until onion is soft, about 8 minutes. Add garlic, cumin, cinnamon, clove, and pepper flakes and cook, stirring constantly, for 1 minute.

Add broth and lentils. Bring to a boil. Reduce heat to medium-low and simmer until lentils are tender, about 12 minutes. Add reserved sausage, spinach, and kale. Season soup to taste with salt and cook until greens are tender, about 5 minutes. Stir in lemon juice.

Calories: 120.3, Total Fat :5.1 grams, Cholesterol: 20 mg, Sodium: 690 mg,  Total Carbs: 11.0 grams, Protein: 9.1 grams.

Vitamin A, B-6 and C

Note: Keeping the sodium content in this recipe depends on the two ingredients adding salt – the sausage and broth.  To reduce the sodium, choose chicken sausages low in sodium.  Also make sure to use low-sodium & low-fat chicken broth.

– For more recipes, check out Dr. Ann’s website.

Good Carbs vs. Bad Carbs

gogd carbs bad carbs

Recipe Renovation – Healthier Nachos Supreme

photo credit: James Baigrie

photo credit: James Baigrie

Healthier Nachos Supreme (contributed by Gail Meis) from Good Housekeeping

  • 8 corn tortillas, cut into quarters
  •  Salt
  • 1/4 cup(s) pickled sliced jalapeño chiles
  • 1 can(s) (15-ounce) no-salt-added black beans, rinsed and drained
  • 1 cup(s) low-fat (1-percent) milk
  • 1 tablespoon(s) cornstarch
  • 1 tablespoon(s) water
  • 4 ounce(s) reduced-fat (50-percent) extra-sharp Cheddar cheese, shredded
  • 2 plum tomatoes, finely chopped
  • 1 green onion, thinly sliced

Directions

  1. Sprinkle 1 side of tortillas with 1/4 teaspoon salt. In 4 batches, place tortillas between 2 paper towels on microwave-safe plate in single layer, spacing 1/2 inch apart. Microwave on High 2 minutes or until crisp.
  2. Finely chop half of jalapeños; reserve remaining for serving. Reserve 1/4 cup beans; place remaining in a medium sized bowl.
  3. In 1 1/2- to 2-quart saucepan, heat milk on medium until just bubbling around edges. In small bowl, stir cornstarch and water until cornstarch dissolves. With wire whisk, stir cornstarch mixture into hot milk. Heat to simmering, whisking constantly; simmer 2 minutes or until thickened, whisking constantly. Remove from heat. Add cheese and whisk until melted and smooth. Stir in chopped jalapeños.
  4. Pour 1/4 cup sauce over beans in bowl. With potato masher or fork, mash beans until almost smooth.
  5. Place tortilla chips on serving plate. Spoon mashed beans over, then top with remaining sauce. Top with tomatoes, green onion, reserved beans, and reserved jalapeños.

Nutritional Information
(per serving)

Calories 200
Total Fat 4g
Saturated Fat 3g
Cholesterol 12mg
Sodium 315mg
Total Carbohydrate 29g
Dietary Fiber 6g
Sugars
Protein 13g
Calcium

 

Cool Off With Summer Fruit Pops

fruit pops

You can find the recipe on the Skinnytaste website.

Eat Right For Life – The Wellness Challenge

erfl_book

Starting next week, recipes from Dr. Anne G. Kulze’s website will be posted here in the blog.  Keep your eyes open and your taste buds ready for recipes supporting our 10-week wellness challenge!

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