Portuguese Kale-and-Potato Chowder

Gluten Free
Very Healthy
Health score
79%
Portuguese Kale-and-Potato Chowder
45 min.
8
286kcal

Suggestions


Welcome to a delightful culinary journey with this Portuguese Kale-and-Potato Chowder! Perfect for any occasion, this chowder is a hearty, satisfying dish that embodies the essence of comfort food. Whether you’re preparing lunch for the family or hosting dinner guests, this recipe is sure to impress with its vibrant flavors and nutritious ingredients.

Imagine a warm bowl filled with creamy, velvety potatoes and nutrient-rich kale, all enhanced by the savory notes of turkey kielbasa. Not only is this chowder gluten-free, catering to various dietary needs, but it also packs a punch in terms of health benefits, boasting a remarkably high health score of 79. With each serving delivering only 286 calories, you can savor this dish guilt-free!

The preparation is quick and straightforward, making it an excellent choice for busy weekdays or a leisurely weekend meal. In just 45 minutes, you’ll have a steaming pot of chowder ready to nourish your body and soul. So, gather your ingredients, roll up your sleeves, and let’s create a bowl of warming comfort that brings everyone together at the table. Dive into this deliciously healthy staple that beautifully showcases the rich flavors of Portuguese cuisine!

Ingredients

  • pounds baking potato cubed peeled
  •  garlic cloves crushed
  • cups milk 1% low-fat
  • tablespoons olive oil 
  • cups onion chopped
  • 0.1 teaspoon pepper 
  • 0.8 teaspoon salt 
  • ounces turkey kielbasa sliced
  • 0.8 pound turnip greens thinly sliced

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat a large Dutch oven over medium-high heat until hot.
  2. Add kielbasa; saut 10 minutes or until done.
  3. Remove kielbasa from pan.
  4. Heat oil in pan over medium-high heat until hot.
  5. Add onion and garlic; saut 5 minutes.
  6. Add milk, potato, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until potato is very tender.
  7. Remove the potato mixture from heat, and beat at medium speed of a mixer until smooth. Stir in the kielbasa and kale, and cook for 10 minutes or until thoroughly heated.

Nutrition Facts

Calories286kcal
Protein20.13%
Fat24.18%
Carbs55.69%

Properties

Glycemic Index
21.72
Glycemic Load
17.02
Inflammation Score
-10
Nutrition Score
29.402609037316%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
5.31mg
Myricetin
0.02mg
Quercetin
8.44mg

Nutrients percent of daily need

Calories:286.4kcal
14.32%
Fat:7.87g
12.1%
Saturated Fat:2.7g
16.89%
Carbohydrates:40.76g
13.59%
Net Carbohydrates:37.03g
13.47%
Sugar:15.14g
16.82%
Cholesterol:23.07mg
7.69%
Sodium:588.83mg
25.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.73g
29.46%
Vitamin A:5422.64IU
108.45%
Vitamin K:111.51µg
106.2%
Vitamin C:41.64mg
50.47%
Calcium:408.23mg
40.82%
Vitamin B6:0.78mg
39.15%
Phosphorus:375.44mg
37.54%
Potassium:1077.77mg
30.79%
Folate:112.42µg
28.11%
Vitamin B2:0.46mg
26.99%
Vitamin B12:1.53µg
25.52%
Manganese:0.45mg
22.6%
Iron:3.61mg
20.03%
Vitamin B1:0.29mg
19.49%
Magnesium:77.15mg
19.29%
Vitamin D:2.64µg
17.59%
Selenium:10.95µg
15.64%
Copper:0.31mg
15.5%
Fiber:3.73g
14.92%
Vitamin B5:1.41mg
14.09%
Zinc:1.96mg
13.03%
Vitamin B3:2.53mg
12.64%
Vitamin E:1.81mg
12.05%
Source:My Recipes