Hearty Sausage Stew

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 2 lean Italian sausages (8 oz/250 g total)
  • 1 onion chopped
  • 1 sweet yellow pepper chopped
  • 1 sweet red pepper chopped
  • 3 garlic cloves slivered
  • 1 teaspoon dried oregano
  • 1/4 teaspoon fennel seeds crushed
  • 1/4 teaspoon pepper
  • 1 can (28 oz/796 mL) diced tomatoes
  • 1/4 cup grated Parmesan cheese
Spinach Polenta:
  • 4 cups (1 L) water
  • 1/2 teaspoon salt
  • 1 cup cornmeal
  • 1/4 bag fresh spinach shredded

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1095 mg
  • Protein 17 g
  • Calories 308.0
  • Total fat 9 g
  • Cholesterol 22 mg
  • Saturated fat 3 g
  • Total carbohydrate 42 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 25.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 18.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 33.0
  • Vitamin C 92.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Hearty Sausage Stew