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Zuppa Toscana with Cauliflower and Kale
10 min prep time
30 min cook time
6servings
Recipe by
Christy Brissette, MS, RD
Photo by
Renée Comet
How to Make Zuppa Toscana with Cauliflower and Kale
This classic Italian soup is traditionally made with leafy greens, white beans, and potatoes in a savory broth with a little bit of spice. To make a low carb version, we replaced the white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein. Add a side of Cauliflower Garlic “Bread” Sticks for a satisfying low carb meal.
10 min prep time
30 min cook time
6servings
2 cups
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Step-By-Step Instructions:
- In a Dutch oven, heat half of the oil over medium heat. Add the ground chicken and cook until browned.
- Remove the chicken from the dutch oven and set aside in a bowl or plate. Add the rest of the oil to the dutch oven, then add the onions and garlic. Sautee until browned, about 2 minutes.
- Add the beef broth, cauliflower and herbs and spices. Cover and cook on medium heat for about 10 minutes, or until the cauliflower is tender.
- Add the kale and the cooked chicken. Stir and cook uncovered for about 3 minutes, or until the kale wilts.
- Remove from heat and stir in the Greek yogurt. Serve with a sprinkle of parmesan cheese on top.
Nutrition facts
6 Servings
-
Serving Size
2 cups
- Amount per serving Calories 170
-
Total Fat
9g
- Saturated Fat 2.1g
- Trans Fats 0g
- Cholesterol 60mg
- Sodium 170mg
-
Total Carbohydrate
6g
- Dietary Fiber 2g
- Total Sugars 2g
- Added Sugars 0g
- Protein 18g
- Potassium 700mg
- Phosphorous 215mg
Ingredients
avocado oil (divided use)
1 tbsp
ground chicken
1 lbs
crushed red pepper flakes
1/2 tsp
low sodium beef broth
5 cup
onion(s) (diced)
1 small
garlic (minced)
2 clove
head cauliflower (cut into florets)
1/2 head (or 3 cups florets)
chopped kale
2 cup
paprika
1/4 tsp
black pepper
1/4 tsp
fennel seeds
1/2 tsp
dried parsley
1 tsp
dried oregano
2 tsp
dried basil
1 tsp
Plain Nonfat Greek yogurt
1/2 cup
grated parmesan cheese
1 tbsp (1/2 tsp per serving)
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