This easy recipe for smoked turkey sausage and beans has plenty of flavor, but not a lot of fat -- about 9 grams per serving.
The dish would be nicely complemented with polenta or pasta, to make a tasty lunch or light meal. And it would be a great choice when you're too hungry to wait for a slow-cooked meal: Once you've sliced and chopped your ingredients, it takes only about 15 minutes cooking time.
Smoky Sausage and Beans
1 tablespoon olive oil
14-ounce package smoked turkey sausage, cut into 1/4-inch slices
2 cups sliced red bell peppers
2 cups thinly sliced onions
2 teaspoons minced garlic
1 tablespoon Italian seasoning
1/4 teaspoon dried red pepper flakes
4 cups chopped tomatoes
Two 15-ounce cans black beans, or 3 cups cooked dry-package black beans, rinsed, drained
Cook sausage, bell peppers, onions, garlic, Italian seasoning and red pepper flakes in oil in large skillet until sausage is browned and vegetables are tender, 8 to 10 minutes.
Stir in tomatoes and beans, and cook, covered, over medium heat until tomatoes are softened, about 5 minutes.
Makes about 6 servings of 1 cup each.
Nutrition information per serving: 285 calories, 9 grams fat, 36 grams carbohydrates, 1,043 milligrams sodium, 19 grams protein, 9 grams dietary fiber and 41 milligrams cholesterol.