Spicy Black Bean & Sausage Stew
You don't have to give up sausage on a low-fat diet. Here low-fat smoked sausage provides lots of the flavor without the fat. Ten grams of fiber is an added bonus.
Makes 2 servings
|1||tablespoon olive oil|
|1/2||cup chopped onion|
|1/4||cup chopped green bell pepper|
|4||ounces low-fat smoked sausage, cut into 1/4-inch pieces|
|2||cloves garlic, minced|
|1||cup drained canned black beans, rinsed|
|3/4||cup undrained no-salt-added stewed tomatoes|
|1-1/2||teaspoons dried oregano leaves|
|3/4||teaspoon ground cumin|
|2||tablespoons minced fresh parsley|
|Hot pepper sauce|
|Hot cooked rice (optional)|
- Heat oil in medium skillet over medium heat. Add onion, bell pepper and sausage. Cook and stir 3 to 4 minutes or until vegetables are tender. Add garlic; cook and stir 1 minute.
- Stir in beans, tomatoes with juice, oregano and cumin, breaking up tomatoes into small chunks. Bring to a boil; reduce heat to low. Cover and simmer 20 minutes, stirring occasionally. Stir in parsley and pepper sauce to taste. Serve with hot cooked rice, if desired.
Top each serving with a mound of 1/4 cup hot cooked rice, if desired. This will add 67 calories and 14 grams carbohydrate to each serving.
|Saturated Fat||2 g|
|Total Fat||11 g|
|Calories from Fat||30 %|
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