Low Fat Kielbasa, Kale and Cabbage Stew Recipe

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Low Fat Kielbasa, Kale and Cabbage Stew
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Ingredients:

Directions:

  1. In a large stockpot or dutch oven, heat the oil over medium-high heat, and saute the kielbasa and ham for 5-6 minutes, until browned. Add the onions and saute for a few minutes more, until they are softened. If at any time the pot is looking dry, add a splash of stock to continue the saute.
  2. Next add the stock and the black pepper and bring to a boil.
  3. When boiling, add the potato flakes, stirring until dissolved.
  4. Add the kale and cabbage, then lower the heat to simmer and cover.
  5. Simmer for 20-25 minutes, or until the cabbage and kale are tender. Add the drained and rinsed beans, then simmer for an additional 10 minutes.
  6. Before serving, taste and add salt as needed. (It shouldn't need any as prepared stock and the smoked meats have plenty, but use your own judgment and add some if you deem it necessary.) Yum!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 267.5 Kcal (1120 kJ)
Calories from fat 73.06 Kcal
% Daily Value*
Total Fat 8.12g 12%
Cholesterol 30.62mg 10%
Sodium 1533.16mg 64%
Potassium 783.82mg 17%
Total Carbs 39.68g 13%
Sugars 4.67g 19%
Dietary Fiber 3.73g 15%
Protein 13.18g 26%
Vitamin C 56mg 93%
Vitamin A 0.4mg 13%
Iron 1.8mg 10%
Calcium 160.6mg 16%
Amount Per 100 g
Calories 98.78 Kcal (414 kJ)
Calories from fat 26.98 Kcal
% Daily Value*
Total Fat 3g 12%
Cholesterol 11.31mg 10%
Sodium 566.15mg 64%
Potassium 289.44mg 17%
Total Carbs 14.65g 13%
Sugars 1.72g 19%
Dietary Fiber 1.38g 15%
Protein 4.87g 26%
Vitamin C 20.7mg 93%
Vitamin A 0.1mg 13%
Iron 0.7mg 10%
Calcium 59.3mg 16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.3
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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