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Nutrition Facts
| Serving Size | 1-1/4 cups |
| Amount Per Serving | |
| Calories | 200 |
% Daily Value | |
| Total Fat 0.5g | 2% |
| Saturated Fat 0.0g | 0% |
| Trans Fat | 0.0% |
| Cholesterol 0mg | |
| Sodium 100mg | |
| Total Carbohydrate 39.0g | 78% |
| Dietary Fiber 9.0g | 18% |
| Sugars 7.0g | 14% |
| Protein 10.0g | 20% |
| Vitamin A | 3000.0% |
| Vitamin C | 48.0% |
| Calcium | 150% |
| Iron | 3.6% |
Prep Time |
Cook Time |
Total Time |
Makes |
Calories |
|---|---|---|---|---|
5 min. |
25 min. |
30 min. |
6 |
200 |
Kale Chowder
Ingredients:
2 baking potatoes, diced with skin
1/2 cup diced onion
1/2 teaspoon garlic powder
1/2 teaspoon thyme
1/2 teaspoon oregano
3 cups water
2 cups low-sodium chicken broth
14-ounce can diced tomatoes- no salt added
15-ounce can kidney beans, drained and rinsed
4 cups chopped fresh kale
Add all items except kale to large soup pot. Bring to a boil and reduce to a simmer.
Cook until potatoes are almost done (about 10 minutes) and add kale.
Continue cooking for 10 minutes. Serve in soup bowl.
This chowder goes great with a green tossed salad and whole grain bread.
1/2 cup diced onion
1/2 teaspoon garlic powder
1/2 teaspoon thyme
1/2 teaspoon oregano
3 cups water
2 cups low-sodium chicken broth
14-ounce can diced tomatoes- no salt added
15-ounce can kidney beans, drained and rinsed
4 cups chopped fresh kale
Add all items except kale to large soup pot. Bring to a boil and reduce to a simmer.
Cook until potatoes are almost done (about 10 minutes) and add kale.
Continue cooking for 10 minutes. Serve in soup bowl.
This chowder goes great with a green tossed salad and whole grain bread.
Instructions:
2 baking potatoes, diced with skin
1/2 cup diced onion
1/2 teaspoon garlic powder
1/2 teaspoon thyme
1/2 teaspoon oregano
3 cups water
2 cups low-sodium chicken broth
14-ounce can diced tomatoes- no salt added
15-ounce can kidney beans, drained and rinsed
4 cups chopped fresh kale
Add all items except kale to large soup pot. Bring to a boil and reduce to a simmer.
Cook until potatoes are almost done (about 10 minutes) and add kale.
Continue cooking for 10 minutes. Serve in soup bowl.
This chowder goes great with a green tossed salad and whole grain bread.