Empty-the-Pantry Stew

Empty-the-Pantry Stew

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 216.7
  • Total Fat: 4.2 g
  • Cholesterol: 15.3 mg
  • Sodium: 419.3 mg
  • Total Carbs: 33.5 g
  • Dietary Fiber: 9.1 g
  • Protein: 11.2 g

View full nutritional breakdown of Empty-the-Pantry Stew calories by ingredient
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Introduction

This stew can be made from your pantry and freezer from ingredients that are easy to keep on hand, making it perfect for busy days--or lazy snow days! This stew can be made from your pantry and freezer from ingredients that are easy to keep on hand, making it perfect for busy days--or lazy snow days!
Number of Servings: 8

Ingredients

    7 ounces light turkey kielbasa (half a package)
    1 small onion, about 3/4 cup, chopped
    2 cloves garlic, minced
    1 can (14.5 oz) no salt added diced tomatoes, drained but juice reserved
    1 quart chicken stock
    4 red potatoes, quartered (about 2 cups)
    1 can (15 oz) red kidney beans, drained and rinsed
    1 cup carrots, shredded or chopped
    1/4 teaspoon red pepper flakes
    1/4 teaspoon black pepper
    1 package Fresh Express Baby Kale Mix
    2 dashes hot sauce

Tips

It's great for those nights when you just don't want to brave the cold to go to the supermarket.


Directions

Place a dutch oven or large saucepan over medium heat. Coat with nonstick cooking spray. Once the pan is warm, add the onions and sausage. Cook until the onions soften and the meat is browned on all sides. Remove the meat from the pan and set aside. (If some of the onions are removed with the meat, that is OK.)
Add the garlic and drained tomatoes to the pan and cook, stirring constantly, until the tomatoes start to dry out and a brown color appears on the bottom of the saucepan. Slowly add the stock and reserved tomato juice to the pan, scraping the bottom of the pan with a wooden spoon to remove any browned bits (called fond). Add the potatoes to the pan and simmer for 10 minutes, then add the beans, carrots, meat, and peppers. Cook five more minutes, then add the kale and simmer for three minutes, until the kale is wilted.
Season with hot sauce and serve warm.
Makes 8 servings (1 heaping cup)

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Member Ratings For This Recipe


  • Good
    17 of 17 people found this review helpful
    For those that do not like kale, then use spinach. Generally I use finely chopped cabbage and simmer for about an hour, so flavors blend and cabbage is tender. - 2/10/11

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  • Incredible!
    12 of 12 people found this review helpful
    We had this last night for supper. It was excellent! I had some left over turkey breast and used that instead of the turkey keilbasa. The flavor of the broth was out of this world. I am definitely making this again. Thanks Chef Meg! - 1/28/11

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  • Very Good
    11 of 11 people found this review helpful
    love the basic recipe, but readers who need to decrease processed meats (persons with heart disease and arthritis) may want to consider omitting the sausage, and using black beans and spinach instead of red beans and Kale. Adding tofu or Quinoa are good ways to increase protein too! - 11/30/11

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  • 8 of 8 people found this review helpful
    Substitute seitan for the kielbasa and veg stock for the chicken stock and it's perfect for vegetarians! Much lower in fat and calories, too. ;) - 9/18/11

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  • Very Good
    7 of 7 people found this review helpful
    Im really impressed how tasty the broth comes out! I usually make a stew with kale using chicken broth and white beans with garlic...but this is going to be my new mainstay. I used a full package of turkey kielbasa, omitted the potatoes and added a cup of barley with extra water. Fulfilling! - 2/22/11

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