Hearty Sausage Stew
Challenge: If you think it's only the kids who get impatient when they're hungry and supper's not ready, meet my husband, George. He has to watch his fat intake, so I aim to serve lightened-up but satisfying suppers. Solution: I've found a way to feed George and myself quickly with a few of his favourite ingredients. Start with sausages: he adores them but can't have too many. He also loves stew, so a sausage-flavoured chunky tomato stew makes an ideal supper over polenta or linguine. It's quick enough to keep him happy, and because I use only 8 oz (250 g) lean sausage for four servings, I don't feel guilty. The plus is having leftovers to reheat for lunch or freeze for him to have on evenings when I'm out.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 308 |
| pro | 17 g |
| total fat | 9 g |
| sat. fat | 3 g |
| carb | 42 g |
| fibre | 5 g |
| chol | 22 mg |
| sodium | 1.095 mg |
| % RDI: | - |
| calcium | 18% |
| iron | 23% |
| vit A | 33% |
| vit C | 92% |
| folate | 25% |
Suggested Recipes
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2 lean italian sausages (8 oz/250 g total)
1 large onion, chopped
1 small sweet yellow or red pepper, chopped
3 cloves garlic, slivered
1 tsp (5 mL) dried oregano
1/4 tsp (1 mL) each fennel seeds, crushed, and pepper
1 can (28 oz/796 mL) diced tomatoes
1/4 cup (50 mL) grated parmesan cheese
Spinach Polenta:
4 cups (1 L) water
1/2 tsp (2 mL) salt
1 cup (250 mL) cornmeal
1/4 Bag (10 oz/284 g) fresh spinach, shredded
Preparation:
Cut sausages into generous 1/4-inch (5 mm) slices. In heavy saucepan or skillet over medium-high heat, brown sausages all over, 5 to 8 minutes; drain off any fat.
Add onion, yellow pepper, garlic, oregano, fennel and pepper; reduce heat to medium and cook, stirring, for 5 minutes. Add tomatoes; swish 1/2 cup (125 mL) water in can and add to pan. Bring to boil; reduce heat and simmer, stirring occasionally, for about 20 minutes or until liquid thickens enough to coat wooden spoon.
Spinach Polenta: Meanwhile, in large covered measure or microwaveable bowl, bring water and salt to boil. Whisk in cornmeal; cover and return to boil. Reduce heat to medium and simmer, whisking twice, for about 6 minutes or until thickened. Stir in spinach. Let stand for 3 minutes.
Spoon polenta into bowls. Top with sausage mixture; sprinkle with cheese.
Additional Information
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Time-Saver: While the stew simmers, I make the polenta, usually in the microwave, and put together 2 bowls of salad to enjoy while we wait.
Tip: Even though frozen spinach is faster, I find it stringy and not as tasty as fresh, so I buy fresh whenever possible and use it for salads or in polenta or rice. I even add it to pasta before draining to provide a starch and a vegetable at the same time.
Tags:
Main Course; Meat-Pork; Vegetables; Cheese/Other Dairy; Grains; Skillet; Microwave;
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