SPICY KALE SOUP (100 cals)

per serving (1 cup )
100 cals, 5g protein, 1.5g total fat, 0mg cholesterol, 17g carbs,3g fibre,1g sugars,380mg sodium.

1 tsp canola oil
1 small onion, finely chopped
1 garlic clove, minced
1/2 tsp ground cumin
1/4 tsp ground cayenne pepper
2 cups quartered white potatoes
1 carton less sodium chicken broth
1 cup water
1 bunch kale, tough stems discarded, leaves chopped into bit size pieces
1/2 lemon, juiced, divided
1/2 red pepper, finely diced.

1) In a large saucepan, heat oil over medium heat. Add onion and saute until translucent. Stir in garlic,cumin & cayenne. Add potatoes,broth & water. Stir in kale by large handfuls, adding more as the leaves wilt. It will seem like too much kale at first, but the volume reduces as the leaves cook. Add half the lemon juice.
2) Cover & simmer on medium-low heat for 15mins,until kale is tender & potatoes are cooked through & easily pierced with a knife.
3) Add spoonfuls of remaining lemon juice to adjust flavour, if desired. Garnish with the red pepper just before serving.