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Southwestern Sausage Stew Recipe

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I created this healthy, low-fat recipe to feed my family. Here, it's sized just right for two people. We like that it's delicious, economical and fast to prepare.
TOTAL TIME: Prep: 10 min. Cook: 30 min.
MAKES:2 servings
TOTAL TIME: Prep: 10 min. Cook: 30 min.
MAKES: 2 servings

Ingredients

  • 1 cup cubed peeled potato
  • 1/2 cup chicken broth
  • 1 turkey Italian sausage links (about 1/4 pound), casings removed
  • 1 small onion, chopped
  • 3/4 cup canned kidney beans, rinsed and drained
  • 3/4 cup canned diced tomatoes, undrained
  • 3/4 cup frozen corn, thawed
  • 1/4 cup salsa
  • 1 tablespoon canned green chilies
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt, optional
  • 1/8 teaspoon cayenne pepper

Nutritional Facts

1-1/4 cup (prepared with reduced-sodium chicken broth and without salt) equals 337 calories, 6 g fat (1 g saturated fat), 34 mg cholesterol, 1,315 mg sodium, 53 g carbohydrate, 11 g fiber, 20 g protein.

Directions

  1. In a saucepan, combine potato and broth; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potato is tender. Crumble sausage into a small skillet. Add onion and cook over medium heat until meat is no longer pink; drain and set aside.
  2. Add sausage mixture to potatoes. Stir in the remaining ingredients. Cook, uncovered, for 8-10 minutes or until heated through. Yield: 2 servings.
Originally published as Southwestern Sausage Stew in Cooking for One or Two Cookbook 2003, p162

Nutritional Facts

1-1/4 cup (prepared with reduced-sodium chicken broth and without salt) equals 337 calories, 6 g fat (1 g saturated fat), 34 mg cholesterol, 1,315 mg sodium, 53 g carbohydrate, 11 g fiber, 20 g protein.

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

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Reviewed Oct. 16, 2011

"Very good and feeling. I changed a few things I dont care for kidney beans so used 3/4 cups of pinto and black beans. I make my own so can control salt. Used no salt added tomatoes. Also did have turkey sausage so used chicken sausage with habanero with monterey jack.(one link has 520 sodium and 8 grams of fat. Next time will try it with the turkey."

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