Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentils | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 pound fully cooked turkey kielbasa, thinly sliced
- 2 medium carrots, sliced
- 2 celery ribs, sliced
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 2 teaspoons canola oil
- 3 cups water
- 2 medium potatoes, diced
- 1 can (14-1/2 ounces) chicken broth
- 1 cup dried lentils, rinsed
- 3/4 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/8 teaspoon cayenne pepper
- 1 can (28 ounces) diced tomatoes, undrained
- 1 can (4 ounces) chopped green chilies
Directions
In a Dutch oven, cook the kielbasa, carrots, celery, onion and garlic in oil until vegetables are almost tender, about 5 minutes.
Stir in the water, potatoes, broth, lentils, salt, cumin and cayenne; bring to a boil.
Reduce heat; cover and simmer for 40 minutes or until potatoes are tender, stirring occasionally.
Add tomatoes and chilies; heat through.
Nutrition Facts: One serving (1-1/3 cups) equals 268 calories, 7 g fat (3 g saturated fat), 30 mg cholesterol, 1,236 mg sodium, 34 g carbohydrate, 12 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.