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Posts tagged ‘kale soup recipe’

Jan 29th, 2013: Checking In

Not much to report here… Chugging along.

I woke up later than usual. I didn’t need to. I woke up around 5 and I was ready to get up but I didn’t. My legs started falling asleep (it happens when I just lay in bed more than I need to)… Then I finally got up around 6:30AM. I went to the gym and did 31 minutes on the stationary bike and another 10 on advance motion trainer. I spent 15 minutes stretching and in fact somewhere along the way, I maybe stretched too far: I feel a bit weird behind my right shoulder blade. Not sure what I did. I may have pulled something while opening my chest. Thankfully, I have a massage appointment later in the day.

Food intake was exemplary yesterday: Usual breakfast (20/20 Lifestyles High Protein Vanilla shake with mixed berries and peanut butter) followed by a extra-hot 1-pump skinny tall hazelnut latte (yep, I am one of those who tells a short story every time he orders coffee). Usual snack mid-morning (Non-fat greek yogurt with half a cup of berries). Turkey meatballs along with baby carrots and snap peas for lunch. Usual snack in the afternoon. Cioppino and a turkey burger at night. 1,543 calories.

Today so far so good. Didn’t have time for a snack but I am having the same lunch as yesterday. Tonight, kale soup with chicken and mushrooms.

Yes, sorry. Nothing to exciting to report today. I had a great workout (a sweaty one) but I don’t feel so great today. Not sure why.

Turkey Breast Tenderloins with Kale, Faro and Mushrooms

This dish is a byproduct of desperation. I had purchased some turkey breast tenderloins (impulse) and some kale and mushrooms to do my standard kale soup. Well, I ended up not making the soup and I had to use the turkey breast tenderloins… So, after raiding the fridge for other ingredients, I made this dish. It turned out well. It is pretty tasty (not the tastiest dish ever though… it is after all turkey. Turkey meat is great the first day but, however you slice it, dries after that first day) and it is healthy (kale… so good) and low calorie (290 per serving) and essentially bests, in taste, calorie count and nutrition, any old boring sandwich you can get at lunch.

Turkey Breast Tenderloins with Kale, Faro and Mushrooms

Ingredients

  • Turkey Breast Tenderloins, 20 oz. (i used Jennie-O brand), cut into 1.5 inch cubes
  • White wine, 1/4 cup
  • Onion, 1 medium, chopped
  • Bell peppers, 2 small ones, chopped (i used yellow and red)
  • Chicken broth, 2 cups (homemade without salt if possible, low sodium otherwise)
  • Pepper paste, 1 teaspoon – OPTIONAL
  • Rosemary, few twigs if using fresh, 1 tsp or to taste if using dried
  • Black pepper, to taste
  • Red chili flakes, to taste
  • Kale, one small bunch, finely chopped
  • Mushrooms, 4 oz, chopped
  • Faro, 1/4 cup

Spray a 12-inch skillet or a 5-quart pan and heat on medium high. Brown the turkey slightly. Remove from pan.

Pour the wine in the skillet and add the onions and peppers. Saute stirring occasionally on medium high for about 10 minutes. Cover to retain juices when not stirring.

Add the pepper paste if using. I find that pepper paste adds some substance, spice and rounded-ness to some of my dishes. Break the paste and stir to make sure it colors all ingredients. Saute for another 5 minutes.

Bring the turkey back into the skillet and add the chicken broth. Add the rosemary, black pepper and the red chili flakes and let simmer for 10 minutes.

Add kale and stir to coat. Juices won’t be ample so work to wet the kale. Cover and simmer for another 5 minutes.

Add the mushrooms and the faro (if you’d like you can add more broth and faro to make more of a grain dish out of this… it sounds great because the faro taste comes across even in small quantities… I held back to avoid a carb explosion. In the future, I would put about a cup of faro and more broth, which would bring the calorie count from 290 to about 380 per serving).

Simmer for another 10 minutes. Wait another 10 minutes before serving to let faro fully cook. It should be firm but not hard.

If you can afford the calories, serve it with 1 oz of shredded cheese and several drops of lemon.

Serves 3.

Here is the nutritional information (without the cheese, extra faro or broth that I mention towards the end of the post):

Kale Soup with Chicken Breast (No Oil)

I made a variation of my usual Kale Soup with Chicken Sausage and Lentils, without the sausage or the lentils, neither of which is part of my food regimen yet.

Since I love kale so damn much, I tried to recreate the flavors by playing around with ingredients… Turned out pretty awesome. I liked how the veggies were still somewhat firm. I do not like mushy veggies.

Kale Soup with Chicken Breast

Ingredients

  • Kale, 1 bunch, roughly chopped
  • Onions, 2 medium ones, chopped
  • Red bell pepper, 1 large one, chopped
  • Chicken breast, 2 of them, cubed
  • Celery, 3-4 stalks, chopped
  • Tomatoes, 2-3 plum ones, chopped
  • Garlic, 4-5 cloves, finely chopped
  • Rosemary, fresh, 2 twigs
  • Carrots, 4 of them, chopped
  • Chicken Broth, Homemade or low sodium, 6 cups
  • Red chili flakes, to taste
  • Black Pepper to taste

Heat half a cup of broth in a 6-7 qt pan or dutch oven. Add chicken breasts and cook until brown. Set chicken aside. Put another half cup of broth in pan and saute the onions and celery for 5-7 minutes. Stir often to scrape the brown bits remaining in the pan from the chicken.

Add the garlic, carrots and red bell peppers and saute for 5 more minutes. Stir in the remaining broth. Bring to boil and then cover and simmer for 20 minutes.

Add kale and tomatoes to the pan, plus spices to taste (I am really generous with both the flakes and the black pepper). Cover pan, and simmer for 20 minutes.

Makes 6 servings. Here are the nutritional facts: