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Slow-Cooked StewThis hearty, comforting, and easy stew is perfect for a fall weeknight or game day. Serve it with a salad and bread as a light meal, or over cooked pasta or rice as a heavier meal.Serves: 6 Number of vegetable servings per person: 1.5 Ingredients: 2 low-fat turkey sausage links (from a 7-ounce package of 8 links) 1 (14-ounce) can white beans, rinsed and drained 2 green bell peppers, stemmed, seeded, and sliced 3 medium tomatoes, seeded and chopped 1 medium white onion, diced 3 tablespoons chopped fresh basil, or 1 tablespoon dried 1 tablespoon chopped fresh oregano, or 1 teaspoon dried Slice each sausage link lengthwise, then chop into small pieces. Brown in a small non-stick frypan on medium heat. Add sausage to a slow-cooker, along with beans, peppers, tomatoes, onion and herbs. Cook 7 to 9 hours on low heat, or follow manufacturer’s directions. Without a slow cooker, this recipe may be prepared by adding the browned sausage and remaining ingredients to a medium pot and cooking on medium-low heat, stirring occasionally, for about 45 minutes. Nutritional analysis per serving: 167 calories, 10 g protein, 23 g carbohydrates, 5 g fiber, 5 g fat, 1.5 g sat fat; 25 mg cholesterol; 348 mg sodium Courtesy of FitnessandFreebies.com Back to Previous Page
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