Slow Cooker Italian Stew with Cannelini Beans and Kale

I’m determined not to gain a ton of holiday weight this year, so just as I promised, this delicious Italian stew is under 400 calories.

In fact, one cup is only 218 calories, and loaded with fill you up fiber. Just add a light salad and you easily come in under 400 calories for a satisfying lunch, or light dinner.

I used Italian ground turkey, but you could use an even lighter ground turkey breast, and just add some Italian seasoning. I just happened to have the turkey in the freezer, and it was use it or lose it time.

Happy cooking!

Serves 10

64 ounces low sodium tomato juice
1 cup chicken broth
20 ounces Italian seasoned ground turkey
2 cans cannellini beans, drained and rinsed
4 cups kale, cut into bite sized pieces
1 can diced tomatoes
2 cloves garlic, minced
2 tablespoons basil, dried
½ large lemon, juiced
½ large onion, diced
pinch red pepper flakes
salt and pepper to taste
8 tablespoons parmesan cheese , shredded

1. Brown ground turkey in skillet over medium heat until cooked through, approximately 15 minutes.
2. Add remaining ingredients to slow cooker and cook over low heat for 8 hours.
3. Serve sprinkled with Parmesan cheese.

What’s good for me in this dish?

Ground turkey is a good source of Niacin, and a very good source of Protein and Selenium. Niacin is important for healthy skin and and good circulation. Selenium protects the immune system and helps regulate the thyroid gland.

Beans are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. Filling and a great source of protein. Folic acid is important for the formation of red blood cells. Potassium is important for our nervous system and promotes a healthy heart rhythm. Fiber is important for digestive health.

Calories: 218
Total Fat: 5.65g
Cholesterol: 47mg
Sodium: 734mg
Total Carbs: 24.69g
Dietary Fiber: 4.49g
Sugars: 7.73g
Protein: 18.30g

Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.

Share on Facebook