Sausage Stew in Pumpkin bowl
- Number of Servings: 1
Ingredients
1 pie pumpkin approx 2 lbs.1/4 cup navy beans1/4 cup chopped onion1 link italian turkey sausage (3oz)1 TBS frozen peas1 baby carrot, sliced into rounds1/4 cup diced celery1 tsp olive oil1/4 cup nonfat milk, nonfat1 tsp flour1 small new potato, chopped small1/2 cup fresh mushrooms, slicedsalt & pepper to taste1/2 cup chicken broth1/4 tsp each sage and thyme (optional) fresh is best
Preheat oven to 350 degrees F. Cut the top of pumpkin, and set aside. Remove seeds and rub inside of the pumpkin with olive oil, salt and pepper. Place the pumpkin and top right side up on baking sheets lined with a silicon liner or parchment paper. Bake for 25 minutes. Remove from oven and set aside top to cool on a wire rack. Turn pumpkin upside down, and bake until flesh is tender but firm, approx 25 minutes. Let cool completely on rack.
In medium pan break sausage up into chunks and brown, about 5- 7 minutes. Add onions, potatoes, carrots, and celery. Cook, stirring occasionally, , about 10 minutes . Add mushrooms and peas. Stir in flour and mix well. Add milk and for cook 2 mins Add broth and bring to a simmer; cook until thick, about 15 minutes.
Place the stew into pumpkin shell and place on baking sheet In preheated 350F degree oven and bake until pumpkin is soft, about 15 mins. Garnish with tops.
Serving Size: One pumpkin per serving
It was difficult to calculate the nutrition value from the pie pumpkin, so I used the count for 1 cup pureed canned pumpkin. Any suggestions to something more correct is welcomed.
I made the navy beans from scratch and added extra chicken broth and water to cook them. I used the leftover liquid from the beans instead of broth.
In medium pan break sausage up into chunks and brown, about 5- 7 minutes. Add onions, potatoes, carrots, and celery. Cook, stirring occasionally, , about 10 minutes . Add mushrooms and peas. Stir in flour and mix well. Add milk and for cook 2 mins Add broth and bring to a simmer; cook until thick, about 15 minutes.
Place the stew into pumpkin shell and place on baking sheet In preheated 350F degree oven and bake until pumpkin is soft, about 15 mins. Garnish with tops.
Serving Size: One pumpkin per serving
It was difficult to calculate the nutrition value from the pie pumpkin, so I used the count for 1 cup pureed canned pumpkin. Any suggestions to something more correct is welcomed.
I made the navy beans from scratch and added extra chicken broth and water to cook them. I used the leftover liquid from the beans instead of broth.
Nutritional Info Amount Per Serving
- Calories: 450.3
- Total Fat: 16.1 g
- Cholesterol: 63.7 mg
- Sodium: 1,544.3 mg
- Total Carbs: 45.2 g
- Dietary Fiber: 17.0 g
- Protein: 29.0 g
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