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Archive for Wednesday, January 7, 2004

Turkey sausage, beans create low-fat, easy-to-make meal

January 7, 2004

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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

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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

Smoky Sausage and Beans is an easy recipe that contains plenty of
flavor. It only has 9 grams of fat per serving. The dish is nicely
complemented with polenta.

Smoky Sausage and Beans is an easy recipe that contains plenty of flavor. It only has 9 grams of fat per serving. The dish is nicely complemented with polenta.

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.

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