Sausage, bean and spinach stew
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 229.9
- Total Fat: 9.8 g
- Cholesterol: 35.0 mg
- Sodium: 982.8 mg
- Total Carbs: 22.3 g
- Dietary Fiber: 5.9 g
- Protein: 14.7 g
View full nutritional breakdown of Sausage, bean and spinach stew calories by ingredient
Introduction
Great hearty stew, packed with protein and light on fat! can be made a variety of ways, and adjusted to meet dietary needs Great hearty stew, packed with protein and light on fat! can be made a variety of ways, and adjusted to meet dietary needsNumber of Servings: 8
Ingredients
-
1 pkg chicken sausage
1 32oz can/box low sodium chix broth
1 14oz can stewed peeled tomatoes, juice reserved
1 14oz can black bean, or other variety
2-3 medium zucchini
3 plum tomatoes
1 yellow bell pepper
1/2 large onion
3 cloves garlic
4 cups spinach
2 T olive oil
2 tsp fresh thyme
1/8 tsp hot pepper flakes
salt and pepper to taste
addt'l water or broth as needed
Directions
Recipes make roughly 8 1cup-1.5 cups servings depending on how much liquid you add to the dish.
First chop up all your veggies, mince the garlic and herbs. Cut sausage links in half length-wise, and in half again, then chop. So you should have a bowl of meat, a bowl of veggies and a small dish of spices.
Heat on med/low the 1.5 T of oil in a large/deep skillet or pot. Brown meat until cooked thru, move to bowl. Heat remaining 1/2 T oil and saute veggies and herbs until softened - 5 min. Return meat to skillet w/ veggies, and add broth. Heat on med.
Open, drain and wash beans, put into skillet. Open stewed tomatoes, drain juice into skillet and cut tomato into pcs. At this point if you need or preferred more broth/water you can add more to cover ingredients.
Cover skillet and cook on med for 15 min until veggies are thoroughly softened.
Uncover and add spinach/kale/chards, one cup at a time until wilted - 5min.
Serve with toppings: asiago cheese, croutons, bread
Number of Servings: 8
Recipe submitted by SparkPeople user OBEY_KARMA.
First chop up all your veggies, mince the garlic and herbs. Cut sausage links in half length-wise, and in half again, then chop. So you should have a bowl of meat, a bowl of veggies and a small dish of spices.
Heat on med/low the 1.5 T of oil in a large/deep skillet or pot. Brown meat until cooked thru, move to bowl. Heat remaining 1/2 T oil and saute veggies and herbs until softened - 5 min. Return meat to skillet w/ veggies, and add broth. Heat on med.
Open, drain and wash beans, put into skillet. Open stewed tomatoes, drain juice into skillet and cut tomato into pcs. At this point if you need or preferred more broth/water you can add more to cover ingredients.
Cover skillet and cook on med for 15 min until veggies are thoroughly softened.
Uncover and add spinach/kale/chards, one cup at a time until wilted - 5min.
Serve with toppings: asiago cheese, croutons, bread
Number of Servings: 8
Recipe submitted by SparkPeople user OBEY_KARMA.