The best things about “winter” in Houston are finally getting to wear boots, the rodeo is that much closer, and having an excuse to make soup without sweating! It’s been chilly in Houston the last few days. By chilly, I mean it’s 45 degrees at night and 55 during the day, so it’s chilly by Houston’s standards. I am looking forward to putting on my fuzzy Ugg’s and some skinny jeans on Friday. To keep warm this weekend, I made my rendition of Italian Wedding Soup. This low carb version is made with pork meatballs, zucchini, kale and a dash of hearty cream. This soup will warm you up, even if you are freezing your tush off in Montana.
Italian Wedding Soup Ingredients
The meatballs are a simple mixture of pork sausage (like this Jimmy Dean sausage) and spices. My local grocery store carries a zero carb and sugar-free version of pork sausage, which is what I typically use. The Jimmy Dean sausage has 1 net carb for 2 oz. That will have a low impact on the overall carbs-per-serving in this recipe. The spices include minced garlic, garlic powder, onion powder, ground oregano, salt, pepper, and red pepper flakes.
Italian Wedding Soup is traditionally made with meat and green vegetables. Kale is one of my favorite green vegetables for this soup. The Vitamin A-packed leafy greens soften in the soup. Zucchini is my other green vegetable of choice, and “subs in” for the pasta texture. I also add a little diced white onion for flavor.
The soup base consists of chicken stock and a dash of heavy cream added at the end for a flavorful, hearty finish.
Start off by mixing the pork sausage and spices. Once combined, form the meatballs. I typically aim for them to be about 1 inch in size. Next, heat a heavy-bottomed soup pot with some oil on medium high heat, and sear the meatballs on all sides until nice and brown. Be sure not to crowd the pan to allow for even searing. Once the meatballs are seared, remove them from the pan and set aside. Drain the excess oil from the pan.
Reduce the heat on the stove to medium, and add the onion. Cook until the onion becomes translucent. Add the torn kale, and cook for about 5 minutes. Next, add the stock. Bring the soup to a simmer, and add the zucchini and seared meatballs. Simmer for two to three minutes, and add salt, pepper and red pepper flakes to taste. Reduce the heat to low.
Finally, add the heavy cream and stir to incorporate. Heat over low heat for about 5 minutes, or until hot. Taste test for additional salt and pepper one last time.
Grab some bowls, dish out and serve immediately.
- 16 oz Pork Sausage like Jimmy Dean
- 2 tsp Ground Oregano dried
- 1 tsp Garlic minced
- 1/2 tsp Red Pepper Flakes plus more to taste at the end
- 1/4 tsp Onion Powder
- 1/4 tsp Garlic Powder
- 4 oz White Onion diced
- 1 bunch Kale fresh, about 130 grams
- 3 whole Zucchini small size
- 4 cups Chicken Stock Swanson recommended
- 1 cup Heavy Cream
- Salt and Papper to taste
Nutrition Information per Serving:
Calories: 433 | Total Fat: 32g, Saturated Fat: 17g, Trans Fat: 0g | Cholesterol: 107mg | Sodium: 854mg *not including salt for seasoning* | Potassium: 303mg | Total Carbohydrates: 5g, Fiber: 2g, Sugar: 2g; NET CARBS: 3g | Protein: 19g
*Recipe is available on MyFitnessPal under "KetoCanape Italian Wedding Soup"* Nutrition information takes into account 3 small zucchini, 130 grams of kale, and does not account for additional salt and pepper. Nutrition may vary for you depending on ingredients used, brands and food preparation.*