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Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes
Turkey Sausage, Kale & Orzo Soup
Original recipe: health.com
INGREDIENTS:
- 3 tablespoons olive oil
- 12 ounces hot Italian turkey sausage
- 1 large yellow onion, chopped
- 3 carrots, chopped
- 2 stalks celery, chopped
- 3 cloves garlic, finely chopped
- 1 (15-ounces) can no-salt-added fire-roasted diced tomatoes
- 6 cups unsalted chicken stock
- 2 sprigs rosemary
- 1 Parmigiano-Reggiano cheese rind (optional)
- ¾ cup whole-wheat orzo (Right Rice is a good substitute for lower carb and lower GI option. Also, consider using Riced Cauliflower. Add either option after cooking the soup.)
- 6 cups stemmed and chopped Lacinato kale
- ? cup finely grated Parmigiano-Reggiano cheese
DIRECTIONS:
- Heat 1 tablespoon oil in a large saucepan or Dutch oven over medium-high. Cook sausage, breaking it into pieces with a wooden spoon, until browned and just cooked through, 3 to 4 minutes. Using a slotted spoon, transfer sausage to a medium bowl.
- Add remaining 2 tablespoons oil to drippings in saucepan. Cook onion, carrots, and celery over medium-high, stirring occasionally, until softened, about 6 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add diced tomatoes, stock, rosemary, and (if using) cheese rind. Bring to a boil over medium-high. Stir in orzo and cook, stirring occasionally, until orzo is not quite al dente, about 8 minutes. Stir in kale and reserved sausage and cook, stirring constantly, until kale is just tender and sausage is heated through, about 1 minute. Remove from heat. Remove and discard rosemary sprigs and cheese rind. Divide soup among 6 bowls; top evenly with grated cheese and serve immediately.
PRO-TIP:
Freeze It! Omit the orzo and kale when cooking and then freeze. To reheat, slowly simmer over medium until hot; then bring to a boil over medium-high. Add orzo and, when almost cooked through, add greens and cook for 1 minute more.
Nutrition Facts: per serving
The recipe makes 6 servings.
- Calories – 356
- Fat – 15g
- Dietary Fiber – 7g
- Protein – 22g
- Carbs – 34g
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