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Zuppa Toscana is one of my favorite soups at Olive Garden but when looking at the nutrition information I decided to make my own version to avoid all of the sodium, fat and calories that come from just 1 serving.

By making a few simple changes to the ingredient list, I was able to save 130 calories, 11 grams of fat and a whopping 932 grams of sodium!

The healthier version still has the creamy appearance and the spicy undertone that I love. This is the perfect soup for cold, winter days and runny noses. Enjoy!

Original Ingredients:

  • Ground spicy sausage
  • Fresh kale
  • Russet potatoes
  • Chicken broth
  • Cream
  • Salt, red pepper flakes to taste

Healthy Changes Made:

  • Sliced Italian chicken sausage (precooked)- 1 link
  • 2 cups fresh kale- chopped
  • 1 cup white onion- diced
  • 1 cup white beans
  • 2 cloves garlic- minced
  • 4 cups low-sodium vegetable broth (or LS chicken broth)
  • 4 cups water
  • 4 Tbs half-and-half
  • Salt, pepper, red pepper flakes to taste
  • Herbs optional: thyme, rosemary, oregano

Nutrition Facts Face-Off!

BEFORE

AFTER

Calories

220

90

Fat

15

3

Saturated Fat

6

1

Sodium

990

58

Total Carbohydrate

15

12

Fiber

2

3

Protein

7

5

Directions:

In a large stock pot, saute onions until translucent. Add chicken sausage, garlic, and dried herbs/spices, cook a few minutes more. Add broth and water, bring to a boil. Add beans and kale. Reduce heat and simmer for 15 minutes, covered. Add half-and-half, cook a few minutes more. Remove from heat and serve with crusty break or crackers.

 

 

 

Today's post was written by Kristin Bogdonas, MPH. She is a Certified Health Education Specialist and Nutrition & Wellness Educator covering Mercer, Henry, Rock Island and Stark Counties. She specializes in chronic disease prevention, mindful eating, local and seasonal foods, and food safety/preservation.