By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County
January is National Soup Month. Celebrate by making this soup.
MULTI-COOKER TUSCAN SOUP
(Yield: 10 servings)
• 1 pound fresh pork sausage
• 1 onion, scrubbed with clean vegetable brush under running water, chopped
• 4 garlic cloves, minced
• 5 cups low-sodium chicken or vegetable broth
• 5 medium red potatoes (about 1 pound), scrubbed with clean vegetable brush under running water, sliced
• 2 teaspoons dried Italian seasoning
• 3 cups kale leaves, gently rubbed under cold running water, stems removed and chopped
• 1 cup low-fat milk
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
1. Wash hands with soap and water.
2. Using the sauté function on your multi-cooker. Add sausage to the pot and cook, stirring occasionally, for about 5 minutes, until browned. Remove from the pot and set aside.
3. Wash hands with soap and water after handling uncooked meat.
4. Add chopped onion to the pot and cook, stirring occasionally, for 5 minutes until softened. Add garlic, stir and cook for 1 minute.
5. Pour in the broth and stir well, scraping the bottom to deglaze the pot. Add sausage, potatoes and Italian seasoning and stir.
6. Place lid on multi-cooker and lock according to manufacturer’s instructions. Make sure the valve is set to sealing position.
7. Cook on high pressure for 5 minutes followed by a 10-minute natural release, then a quick release. Once pin drops, remove lid.
8. Add chopped kale and stir. Cover and let sit for 5 minutes to soften the kale.
9. Stir in milk. Season with salt, pepper and red pepper flakes, if desired.
10. Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information: Serving Size (About 1 cup): Calories 260; Total Fat 13g; Saturated Fat 4.5g; Cholesterol 40mg; Sodium 420mg; Total Carbohydrates 22g; Fiber 2g; Total Sugars 3g, includes 0g Added Sugars; Protein 14g; Vitamin D 6%; Calcium 4%; Iron 6%; Potassium 15%.
Nutrition Software Used: ESHA Food Processor