Hearty Sausage Stew
This recipe makes 4 servings
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 |
- Portion size: 4
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.
Ingredients
- 2 2lean Italian sausagelean Italian sausages, (8 oz/250 g total)
- 1 1large oniononions, chopped
- 1 1small sweet yellow peppersweet yellow peppers or sweet red pepper, chopped
- 3 3garlic clovegarlic cloves, slivered
- 1 tsp 1tspdried oregano
- 1/4 tsp 1/4tspfennel seeds, crushed
- 1/4 tsp 1/4tsppepper
- 1 can 1can(28 oz/796 mL) diced tomatoes
- 1/4 cup 1/4cupgrated Parmesan cheese Spinach Polenta:
- 4 cups 4cups(1 L) water
- 1/2 tsp 1/2tspsalt
- 1 cup 1cupcornmeal
- 1/4 bag 1/4bag(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 :
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.
