Recipe: Low-Fat Black Bean and Sausage Stew
Posted by Fred on February 19, 2008
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Recipe Serves 6 people
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We picked up a new Crock-Pot at Target over the weekend - if you’ve been following along, you’ll know that I’m a big fan of the slow cooker, which is convenient and allows cooking with far less fat. The new Hamilton Beach has a programmable timer, which is nice (basketball practice night often results in overcooked food, even in the slow cooker), and a temperature probe, which I doubt will ever be used (except, perhaps, by one of the kids upon the other). Here’s the inaugural meal cooked in the new pot, from Phyllis Pellman’s Fix It & Forget It Lightly, a tasty black bean soup with smoked turkey sausage. Be sure to use a hot sausage, bump up the cayenne or add some hot sauce (I used Day of the Dead Habanero). Add salad and some fresh bread and you’re in for less than 500 calories, with leftovers for the next day.
Black Bean and Sausage Stew
3 15-oz. cans black beans, drained and rinsed
14 1/2-oz. can fat-free, reduced-sodium chicken broth
1 cup celery, sliced
2 4-oz cans diced green chilies
3 cloves garlic, minced
1 1/2 tsp. dried oregano
3/4 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. ground red pepper
1 lb. smoked turkey sausage, thinly sliced
1. Combine all ingredients in slow cooker except sausage.
2. Cover. Cook on low 5-7 hours.
3. Remove 1 1/2 cups of the bean mixture and puree in blender. Return to slow cooker.
4. Add sliced sausage.
5. Cover. Cook on low 30 minutes.
Rating:
