Sausage and Clams with Chickpeas

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Sausage and Clams with Chickpeas
35 min.
4
285kcal

Suggestions

Ingredients

  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 14 ounce less-sodium chicken broth fat-free canned
  •  garlic cloves chopped
  • 12 ounces turkey sausage italian hot
  • 10 ounces kale chopped
  • 16  littleneck clams 
  • tablespoons madeira wine dry
  • 0.5 cup onion chopped
  • 0.1 teaspoon salt 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat a Dutch oven over high heat. Coat pan with cooking spray.
  2. Remove casings from sausage.
  3. Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Reduce heat to medium. Stir in chopped onion and garlic; cook 1 minute, stirring occasionally.
  4. Add Madeira; cook 1 minute or until liquid evaporates.
  5. Add kale, salt, and chicken broth; cover, reduce heat, and simmer 15 minutes. Stir in clams and chickpeas; cook, covered, 10 minutes or until shells open. Discard any unopened shells.

Nutrition Facts

Calories285kcal
Protein31.07%
Fat34.06%
Carbs34.87%

Properties

Glycemic Index
42.83
Glycemic Load
4.83
Inflammation Score
-10
Nutrition Score
35.637391007465%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Isorhamnetin
17.73mg
Kaempferol
33.31mg
Myricetin
0.04mg
Quercetin
20.11mg

Nutrients percent of daily need

Calories:284.55kcal
14.23%
Fat:10.92g
16.8%
Saturated Fat:3.27g
20.43%
Carbohydrates:25.15g
8.38%
Net Carbohydrates:16.26g
5.91%
Sugar:4.38g
4.87%
Cholesterol:47.6mg
15.87%
Sodium:1616.97mg
70.3%
Alcohol:0.77g
100%
Alcohol %:0.24%
100%
Protein:22.41g
44.83%
Vitamin K:276.57µg
263.4%
Vitamin A:7245.04IU
144.9%
Vitamin C:94.34mg
114.35%
Manganese:1.51mg
75.61%
Iron:11.03mg
61.26%
Vitamin B6:1.02mg
50.91%
Selenium:26.9µg
38.42%
Fiber:8.89g
35.57%
Phosphorus:322.34mg
32.23%
Vitamin B2:0.44mg
26.04%
Calcium:252.97mg
25.3%
Vitamin B12:1.51µg
25.22%
Vitamin B3:4.73mg
23.67%
Folate:83.56µg
20.89%
Magnesium:80.21mg
20.05%
Zinc:2.98mg
19.85%
Potassium:649.57mg
18.56%
Copper:0.34mg
16.91%
Vitamin B1:0.2mg
13.19%
Vitamin B5:1.24mg
12.44%
Vitamin E:0.53mg
3.54%
Source:My Recipes