Spicy Kielbasa Soup
(low fat, low calorie recipe)
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
Recipe makes 5 servings.
Each Serving Totals - 3 Fat Grams, 193.3 calories, 4.4 WW Points