This recipe is a lower sodium and lower fat take on a staple Portuguese soup bu using chicken instead of sausage and lowering the amount of added oil. Practice some basic cooking skills like using a knife and simmering a soup. The ingredients are obtainable all year long and have a good shelf life. Most ingredients can be acquired from a food pantry or local grocery store. The recipe serves 6, which is good for both larger families or those who enjoy leftovers or freezing some for later.



 

    Serves: 6 servings    Total Time:  60 minutes Prep Time: 15 minutes Cook Time: 45 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Kale - 2 cups  Russet\_potato - 1 large  Onion - 1 cup (1 medium onion)  Chicken - 12 oz breast Olive\_oil - 2 Tablespoons  Vegetable\_broth - 2 cups, low sodium  Water - 2 cups  Bay\_leaf - 2-3 leaves  Salt - 1 teaspoon  Pepper - 1 teaspoon or more to taste  Lemon\_juice - 1 lemon juiced Garlic - 3 cloves or ½ teaspoon garlic powder  

## Instructions

Step 1

Wash your hands for 20 seconds with warm water and soap.

Step 2

Dice 1 large potato into ¾ inch pieces or medium bite size pieces and place in bowl. 

Step 3

Dice 1 cup yellow onion (~ 1 medium onion) and place in bowl.

Step 4

Mince 3 cloves of garlic (skip this step if using garlic powder or minced garlic).

Step 5

Rinse kale leaves and cut off the thicker part of the stem with a knife. Stack 2-3 kale leaves and cut into thin strips and place in bowl.

Step 6

Place a large pot over medium heat and add 2 Tablespoon of olive oil and minced garlic and cook for 1 minute.

Step 7

Add the potatoes, chicken, onion, chicken, bay leaf, 1 teaspoon of salt, 2 cups of low sodium vegetable broth and 2 cups of water and bring to a boil.

Step 8

Once boiling reduce heat to low and simmer partially covered with lid for ~20-25 minutes and until the potatoes are tender enough to be poked clean with a fork.

Step 9

Turn off the heat. Remove the chicken from the pot and set aside on a cutting board. Remove and discard the bay leaves 

Step 10

Use a potato masher or a whisk to begin mashing the potatoes in the soup until it becomes slightly creamy.

Step 11

Add sliced kale to soup and lemon juice. Bring to a simmer, cooking uncovered until kale is tender ~ 10-15 minutes. 

Step 12

Shred the now cooled chicken with a fork.

Step 13

Add the shredded chicken, pepper, and optional no salt added seasoning to the soup and bring to simmer ~ 5 minutes.

Step 14

Serve immediately or cool and store in the refrigerator or freezer for later.

 

### Notes

Low sodium vegetable broth can be substituted for low sodium chicken broth if that is preferred.

3 cloves of minced garlic can be substituted for 1/2 tsp garlic powder or 1/2 tsp of minced jarred garlic.

Leave the skin on the potato to increase the fiber in the soup.

Remove bay leaves before consuming.

Optional seasoning with a no salt mix like "Mrs. Dash"

Safety tip: When using a knife, cut away from your hand and keep fingers away from the blade.

## Nutrition Information

  Serving Size: 6 serving Calories: 196 Calories Fat: 6.7 g Saturated Fat: 1 g Carbohydrates: Net Carb: 16.4 g Dietary Fiber: 3 g Protein: 18.4 g Sodium: 433