Escarole and Turkey Sausage Soup South Beach Diet Phase 2
Warm up your weeknights with this hearty and healthy Escarole and Turkey Sausage Soup, perfectly tailored for those following the South Beach Diet Phase 2. Bursting with flavor, this easy, one-pot recipe combines lean turkey sausage, velvety escarole, and vibrant diced tomatoes in a comforting, low-carb broth seasoned with garlic, onions, and a touch of red pepper flakes for gentle heat. Ready in just 40 minutes, this soup is a nourishing choice packed with protein and fiber to keep you satisfied. Garnish with a sprinkle of Parmesan cheese for an optional indulgence and serve it as a wholesome lunch or a cozy dinner. This low-sodium, South Beach Diet-friendly dish is a must-try for anyone craving guilt-free comfort food!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 pound lean turkey sausage, casings removed
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 6 cups low-sodium chicken broth
- 1 head escarole, chopped
- 1 14.5-ounce can diced tomatoes (no sugar added)
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup grated Parmesan cheese (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the turkey sausage to the pot and cook, breaking it up with a spoon, until browned and fully cooked, about 5-7 minutes. Remove the sausage with a slotted spoon and set aside.
In the same pot, add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.
Add the minced garlic to the pot and cook for 1 minute, stirring frequently, until fragrant.
Pour in the chicken broth and bring it to a simmer.
Add the chopped escarole, diced tomatoes (with their juice), red pepper flakes, salt, and black pepper to the pot. Stir to combine.
Return the cooked sausage to the pot and simmer the soup for 10-12 minutes, or until the escarole is tender.
Taste and adjust seasoning if needed.
Ladle the soup into bowls and, if desired, sprinkle with grated Parmesan cheese before serving.
Nutrition Facts
Calories |
1291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.8 g | 79% | |
| Saturated Fat | 16.9 g | 84% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 338 mg | 113% | |
| Sodium | 5011 mg | 218% | |
| Total Carbohydrate | 64.9 g | 24% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 20.0 g | ||
| Protein | 123.0 g | 246% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 746 mg | 57% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 3781 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
