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Healthnotes Index:

Potato Kale Chowder

Potato Kale Chowder: Main Image

Quick Facts

Servings: 9
Prep Time: 15 min.
Recipe by Gail (Golda) Simon
You can use any type of milk you like (including soy milk), remembering that the higher the fat content, the richer the chowder will be.

Ingredients

  • 2–3 tsp (10–15mL) unrefined light olive oil or canola oil
  • 2 cups leeks, halved lengthwise and sliced in 1/2-inch (1-cm) pieces
  • 1 cup red onion, quartered and then sliced thin
  • 2 lbs Yellow Finn or Yukon Gold potatoes, scrubbed or peeled and cut in 3/4-inch (2-cm) dice
  • 2 quarts unsalted vegetable stock
  • 2 cups water
  • 2 3-inch (8-cm) sprigs fresh thyme or 1 tsp (2g) dried thyme
  • 1 Tbs caraway seeds
  • 4 cups firmly packed kale leaves, sliced in ribbons
  • Salt and white pepper to taste
  • 2 cups milk (dairy, soy, rice, etc.)

Directions

  • In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and sauté leeks and onions for 4 minutes on low heat. Do not brown them.
  • Add potatoes, stock water, thyme, and caraway seed and bring to a boil, uncovered.
  • Lower heat, cover pot, and cook about 20 minutes, until potatoes are almost soft.
  • Add kale, salt, and pepper. Cover and cook 10 minutes longer or until kale is tender.
  • Add milk to taste, adjust seasonings, simmer 5 minutes longer (without boiling), and turn off the heat.

Nutrition Facts

Calories 224
  Calories from Fat 46 (21%)
(8%)Total Fat 5g
(7%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(4%)Cholesterol 11mg
(15%)Sodium 363mg
(26%)Potassium 906mg
Total Carbohydrate 35g
(15%)Dietary Fiber 4g
Sugars 8g
Sugar Alcohols 0g
(21%)Protein 11g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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