Chef Meg's Empty the Pantry Stew - 35g Carbs, 8.9g Fiber, 2.6g Sugar
From: SparkPeople user CHEF_MEG
I love this stew because it can be made from your pantry and freezer.
I always keep red potatoes, turkey sausage, and beans on hand. It's
great for those nights when you just don't want to brave the cold
to go to the supermarket.
7 oz light turkey kielbasa (half a package)
1 small onion, about 3/4 cup, chopped
2 cloves garlic, minced
1 (14.5 oz can) no salt added diced tomatoes, drained but juice reserved
1 quart Chef Meg's Chicken Stock
4 red potatoes, quartered (about 2 cups)
1 (15 oz can) red kidney beans, drained and rinsed
1 cup carrots, shredded or chopped
1/4 tsp red pepper flakes
1/4 tsp black pepper
1 bunch kale (about 6 cups raw), stems removed and cut into bite-size pieces
2 dashes hot sauce
Place a dutch oven or large saucepan over moderate heat. Coat with
nonstick cooking spray. Once the pan is warm, add the onions and
sausage. Cook until the onions soften and the meat is browned on
all sides. Remove the meat from the pan and set aside. (If some of
the onions are removed with the meat, that is OK.)
Add the garlic and drained tomatoes to the pan and cook, stirring
constantly until the tomatoes start to dry out and a brown color
appears on the bottom of the saucepan. Slowly add the stock and
reserved tomato juice to the pan, scraping the bottom of the pan
with a wooden spoon to remove any browned bits (called fond). Add
the potatoes to the pan and simmer for 10 minutes, then add the
beans, carrots, meat, and peppers. Cook five more minutes, then
add the kale and simmer for three minutes, until the kale is wilted.
Season with hot sauce and serve warm.
Servings: 8
Serving Size: 1 heaping cup
Nutrition per Serving:
223.5 Calories, 4.3g Total Fat, 1.4g Saturated Fat, 0.4g Polyunsaturated Fat,
0.1g Monounsaturated Fat, 15.3mg Cholesterol, 410.9mg Sodium,
878.3mg Potassium, 35g Total Carbs, 8.9g Dietary Fiber, 2.6g Sugars,
11.5g Protein
