Portuguese Green Soup High Fat Low Carb Ketogenic

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 139.9
  • Total Fat: 5.7 g
  • Cholesterol: 31.2 mg
  • Sodium: 420.7 mg
  • Total Carbs: 11.5 g
  • Dietary Fiber: 2.1 g
  • Protein: 11.4 g

View full nutritional breakdown of Portuguese Green Soup High Fat Low Carb Ketogenic calories by ingredient


Introduction

A Ketogenic Diet means a zero sugar (or very low) low carb, some protein and high fat diet. This diet puts a person into "ketones" - the hormones tell the body to burn stored body fat. A Ketogenic Diet means a zero sugar (or very low) low carb, some protein and high fat diet. This diet puts a person into "ketones" - the hormones tell the body to burn stored body fat.
Number of Servings: 8

Ingredients

    • 2 tbsp coconut oil
    • 1 cup chopped onion
    • 2 teaspoons chopped garlic
    • 2 cups potatoes, peeled and cut into chunks
    • 2 quarts water
    • Carcass of one left over Chicken, with skin and fat
    • Salt and black pepper
    • 1 pound collard greens, washed, trimmed of the stems and sliced into 1 inch strips

Tips

I often make this soup with the leftover roasted chicken from Shabbat (all meat, bones, gravy, etc.) that had been cooked in a roasting bag with garlic, tumeric and Italian spices.

This soup is much lower in carbs than the traditional version and is therefore well suited to the Ketogenic Diet.

If you have kale you can use that instead of the collard greens. But if the fresh Kale is thick and hard, reverse the order of the cooking so that you cook the kale first in the water from the beginning (for about 20 minutes and then add the potatoes to be cooked. Only if the Kale is thin and soft should you cook it at the end of the soup (last 5 minutes) like in this recipe.


Directions

In a medium soup pot, heat the olive oil then add the onions and garlic and cook for 3-5 minutes until the onion carmelizes. Add water and left over chicken. Cook for about 10 minutes, remove meat from the pot, cool and separate meat, from bones and fat etc. While separating the chicken cook the potatoes in the pot of water for 20 minutes. When the potatoes are tender, mash them lightly right in the pot and then add back into the soup the chicken meat, skin and fat.

Turn heat up so the soup is boiling and add the collard greens, but only when the water is boiling and let them cook for only 5 minutes. Turn off the heat and serve hot.

Serving Size: 8 servings