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Spicy Black Bean Sausage Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Sausage Vegetable Rotini Soup
Yield: Makes 4 servings
Ingredients:
6
ounces bulk sausage
1
cup chopped yellow onion
1
cup chopped green bell pepper
3
cups water
1
can (about 14 ounces) diced tomatoes, undrained
1/4
cup ketchup
2
teaspoons reduced-sodium beef granules
2
teaspoons chili powder
4
ounces uncooked tri-colored rotini pasta
1
cup frozen corn kernels, thawed
Preparation:
1.
Heat Dutch oven over medium-high heat until hot. Coat with nonstick cooking spray. Add sausage and cook 3 minutes or until no longer pink, breaking up sausage into small pieces. Add onion and pepper; cook 3 to 4 minutes or until onion is translucent.
2.
Add water, tomatoes with juice, ketchup, beef granules and chili powder; bring to a boil over high heat. Stir in pasta and return to a boil. Reduce heat to medium-low and simmer, uncovered, 12 minutes. Stir in corn and cook 2 minutes.
Nutritional Information:
| Serving Size: about 1-2/3 cups soup | |
| Fiber | 4 g |
| Carbohydrate | 32 g |
| Cholesterol | 17 mg |
| Saturated Fat | 2 g |
| Total Fat | 7 g |
| Calories from Fat | 28 % |
| Calories | 220 |
| Protein | 10 g |
| Sodium | 861 mg |
Dietary Exchange:
| Fat | 1/2 |
| Meat | 1 |
| Starch | 2 |
This recipe appears in:
Soups
