Post by chief_cook2 on Nov 5, 2005 17:42:24 GMT -6
Spicy Kielbasa Soup
1/2 pound reduced-fat smoked turkey kielbasa, sliced and each slice cut into
fourths
1 medium onion, 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, 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
1/2 pound reduced-fat smoked turkey kielbasa, sliced and each slice cut into
fourths
1 medium onion, 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, 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