White Beans, Sausage, & Kale Stew |
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Prep Time: 10 Minutes Cook Time: 15 Minutes |
Ready In: 25 Minutes Servings: 4 |
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Kate Sherwood’s recipe from the March 2012 issue of Nutrition Action Health Letter. Quick. Easy. Tasty. Until my grocer offers Italian turkey sausage, I use the regular Italian sausage - hot or mild; my photo uses hot. Per 2 cups serving based on Italian turkey sausage: Calories 370; Total Fat 15 g; Sat Fat 3 g; Protein 22 g; Carbs 39 g; Fiber 10 g; Cholesterol 35 mg; Sodium 450 mg. Ingredients:
1/2 lb italian turkey sausage |
2 tablespoons extra-virgin olive oil |
5 garlic cloves, sliced |
2 (15 ounce) cans no-salt-added white beans, do not drain |
3/4 lb baby kale or 3/4 lb spinach |
fresh ground black pepper |
1 tablespoon balsamic vinegar, more to taste |
Directions:
1. Remove sausage from its casing and break into bite-sized pieces. Sauté in the oil until browned, about 5 minutes. Remove from pan and set aside.
2. Sauté the garlic until just golden, about 1 minute. Add the beans with their liquid and stir in the kale, a few handfuls at a time.
3. Simmer until the kale is tender, about 2 minutes, add more water as necessary to the beans moist.
4. Stir the sausage back into the pan with the beans and kale.
5. Season with black pepper and the balsamic vinegar.
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