Sausage and Mushroom Stew

The beauty of this sausage and mushroom stew is that it's quick and easy to make. I used lean Italian chicken sausage, but turkey sausage would be a good substitute. This stew doesn't really require anything extra, but if you're especially hungry, a slice or two of warm whole-grain bread would be a nice addition.

Cook Time: 25 minutes

Ingredients:

• 2 tsp canola oil
• 1 medium onion, thinly sliced
• 2 cloves garlic, finely chopped
• 1 pound Italian-style chicken sausages, casings removed and chopped into pieces
• 8 ounces sliced crimini mushrooms
• 1 tsp dried mixed herbs or oregano
• 1 14.5 ounce can crushed tomatoes
• 1/2 cup fat-free reduced sodium beef broth (chicken is fine)
• 1 15 ounce can reduced-sodium black beans, drained and rinsed
• Freshly ground black pepper

Preparation:

Heat oil on medium in a large skillet. Sauté onions and garlic until onions have softened. Add chicken sausage pieces and cook until no longer pink. Add mushrooms and sauté for 1-2 minutes. Stir in herbs, followed by canned tomatoes, broth and black beans. Simmer for 15 minutes.

Serves 4

Per Serving: Calories 282, Calories from Fat 76, Total Fat 8g (sat 2.2g), Cholesterol 65mg, Sodium 781mg, Carbohydrate 31.7g, Fiber 9.8g, Protein 19.8g

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