WINTER EATING CAN BE HEALTHY - 25g PROTEIN

Pork, White Bean & Kale Soup

Ingredients

1 tablespoon extra-virgin olive oil

1 pound pork tenderloin, trimmed and cut into 1-inch pieces

3/4 teaspoon salt

1 medium onion, finely chopped

4 cloves garlic, minced

2 teaspoons paprika, preferably smoked

1/4 teaspoon crushed red pepper, or to taste

1 cup white wine

4 plum tomatoes, chopped

4 cups reconsituted Chef’s Line chicken stock

1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)

     15-ounce canned white beans, rinsed

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
2. Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
3. Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.

Nutrition

Per serving:  262 calories; 6 g fat ( 1 g sat , 3 g mono ); 45 mg cholesterol; 26 g carbohydrates; 25 g protein; 7 g fiber; 627 mg sodium; 1024 mg potassium.
Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (190% dv), Potassium (29% dv), Iron (20% dv)

EatingWell September/October 2007