Chicken Sausage, Bean and Veggie Stew
6 oz. fully cooked chicken sausage, diced
2 zucchini, diced
1 cup mushrooms, diced
1 small onion, chopped
1 15 oz. can red kidney beans, rinsed and drained
1 14 oz. can diced tomatoes (with basil and garlic)
1 8 oz. can tomato sauce
1/2 cup water
1 tsp. dried oregano
1 tsp. dried basil
1/2 tsp. cayenne pepper
1 spring fresh rosemary
2 cups baby spinach
1. Spray a large nonstick pot with cooking spray over medium-high heat. Add the sausage, zucchini, mushrooms and onion. Cook, stirring frequently until the vegetables soften, about 8 minutes.
2. Stir in the beans, tomatoes, tomato sauce, water, oregano, basil, cayenne pepper and rosemary. Bring to a boil; reduce heat and simmer about 5 minutes. Remove the pot from heat and stir in the spinach until it wilts, about 1 minute.
A quarter of this recipe, which is a pretty big serving, is about 250 calories. If you want to make more of a one-pot-meal, add cooked rice, cous cous or orzo just before serving. Substitute the kidney beans with garbanzo beans or black eyed peas if you have them on hand, and change up the seasonings if you have any fresh herbs. Mini meatballs could also replace the chicken sausage, if you have some in your freezer. Leftover stew always tastes just as good, if not better, the next day. This is a very freezer-friendly meal!
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