Dinner in 30: Empty the Pantry (and Fridge) Stew

SparkPeople.com

By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com

from "The SparkPeople Cookbook: Love Your Food, Lose the Weight"


I love this stew because it can be made from your pantry and freezer. I always keep red potatoes, turkey sausage, and beans on hand. It's great for those nights when you just don't want to brave the cold to go to the supermarket.


Minutes to Prepare: 10
 Minutes to Cook: 30
 Number of Servings: 8

Nutritional Info

Servings Per Recipe: 8
Calories: 223.5
Total Fat: 4.3 g
Cholesterol: 15.3 mg
Sodium: 410.9 mg
Total Carbs: 35.0 g
Dietary Fiber: 8.9 g
Protein: 11.5 g

Ingredients

7 ounces light turkey kielbasa (half a package)
1 small onion, about 3/4 cup, chopped
2 cloves garlic, minced
1 can (14.5 oz) no salt added diced tomatoes, drained but juice reserved
1 quart Chef Meg's Chicken Stock
4 red potatoes, quartered (about 2 cups)
1 can (15 oz) red kidney beans, drained and rinsed
1 cup carrots, shredded or chopped
1/4 teaspoon red pepper flakes
1/4 teaspoon black pepper
1 bunch kale (about 6 cups raw), stems removed and cut into bite-size pieces
2 dashes hot sauce

Directions

Place a dutch oven or large saucepan over moderate heat. Coat with nonstick cooking spray. Once the pan is warm, add the onions and sausage. Cook until the onions soften and the meat is browned on all sides. Remove the meat from the pan and set aside. (If some of the onions are removed with the meat, that is OK.)


Add the garlic and drained tomatoes to the pan and cook, stirring constantly until the tomatoes start to dry out and a brown color appears on the bottom of the saucepan.

Slowly add the stock and reserved tomato juice to the pan, scraping the bottom of the pan with a wooden spoon to remove any browned bits (called fond). Add the potatoes to the pan and simmer for 10 minutes, then add the beans, carrots, meat, and peppers.

Cook five more minutes, then add the kale and simmer for three minutes, until the kale is wilted.

Season with hot sauce and serve warm.

Makes 8 servings (1 heaping cup)

Number of Servings: 8


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SparkPeople Healthy Cooking Expert Meg Galvin is a World Master Chef, culinary instructor, and the author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight." A farmer's daughter and marathon runner, she lives in northern Kentucky with her husband and three teenage sons.