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
Total 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
