Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•20 Min.Prep Time•40 Min.Cook Time•
原料：
- 1 3/4 tsp. canola oil
- 3/4 c. fresh onions, peeled, diced
- 3/4 c. fresh celery, diced
- 3/4 c. fresh carrots, peeled, diced
- 1/2 tsp. salt
- 1/2 tsp. ground black pepper
- 1/4 tsp. whole fennel seed
- 1/8 tsp. crushed red pepper (optional)
- 1 1/2 c. canned low-sodium black-eyed peas, drained, rinsed
- 3 1/2 c. water
- 1 c. extra-lean turkey ham, diced 1/4-in. (6 oz.)
- 1/3 c. fresh kale, coarsely chopped
- 1 1/2 Tbsp. fresh parsley, chopped
说明：
- In a large pot, heat oil over medium-high heat. Add onions and celery. Cook for 2-3 minutes or until tender. Add carrots, salt, pepper, fennel seed, and optional
crushed red pepper. Cook for an additional 2-3 minutes.
- Add black-eyed peas and water. Cook uncovered for 25 minutes over medium heat.
- Add turkey ham and kale. Cook covered for an additional 10 minutes over medium heat until kale is tender.
- Add parsley right before serving. Serve hot.
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营养：
| 成分 | 数值 |
|---|
| Calories | 94 |
| Total Fat | 3g |
| Saturated Fat | 1g |
| Cholesterol | 18mg |
| Total Carbs | 10g |
| Fiber | 3g |
| Protein | 8g |
| Sodium | 488mg |