View Single Post
Old 01-26-2012, 10:10 AM   #104
Senior Member
Join Date: May 2005
Location: San Diego
Posts: 6,192

S/C/G: 190/140/135

Height: 5'7"


It is, but here you go (I forgot, the original recipe calls for spinach! I've always used kale)

White Bean and Sausage Soup - Makes 4 Servings

-2 cups small white beans, dried (calories for this ingredient are from my package of beans, not from the FitDay values - my package says 70 calories and 14 grams of fiber per 1/4 cup dry)
-6 cups canned or boxed chicken broth
-3 Aidells turkey/chicken sausages (artichoke and garlic are really tasty in this, but they have a TON of varieties, most of which would work well. Pick a variety with around 150 calories per sausage).
-1 large onion, diced
-2 cups diced carrot
-1.5 cups diced celery
-6 cloves garlic, minced
-cooking spray
-3 bay leaves
-2 sprigs rosemary, fresh or dried
-salt and pepper to taste
-Pinch of chili powder
-Pinch of cayenne pepper
-4 cups raw spinach

In a large pot, cover the white beans with enough water to cover by 2 inches. Soak all day or overnight. Drain.

Add chicken broth to large pot, and add soaked white beans, along with the rosemary and bay leaf. Heat to a boil, then lower heat, cover, and simmer 1.5 hours or until very tender.

Meanwhile, when the beans have about half an hour left to cook, dice the sausage into small cubes. Heat a cooking-spray coated skillet over medium high heat and cook the sausage until the edges are crispy and the sausage is heated through. Add the sausage to the pot with beans and chicken broth.

Spray the skillet again with cooking spray, still on medium high heat. Add the minced garlic, carrot, onion, and celery. Saute until just barely tender. Add to soup pot.

Add salt, pepper, cayenne, and chili powder to taste. Simmer another 15 minutes, or until flavors have melded. Just before serving, drop in the 4 cups of raw spinach and wilt into the soup.

Nutrition Facts:

Calories: 341
Fat: 9g
Protein: 33g
Carbs: 59g
Fiber: 34g
SIX YEARS at maintenance weight!

My very long weight loss story

"I saw an angel in the marble and I chiseled until I set it free."

Last edited by Glory87; 01-26-2012 at 10:10 AM.
Glory87 is offline   Reply With Quote