Speedy Skaters'
Stew
- 1 pound reduced-fat smoked
turkey sausage, cut into scant 1/2-inch slices
1 to 2 tablespoons vegetable oil
2 cups chopped onion
1 large green pepper, seeded and chopped
2 cans (28 ounces each) reduced-sodium diced tomatoes, undrained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged
Black beans, rinsed, drained
1 can (15 ounces) Garbanzo beans or Blackeyes or 1 1/2 cups cooked
dry-packaged Garbanzo or Blackeyes, rinsed, drained
1 can (15 ounces) Red Kidney beans or 1 1/2 cups cooked dry-packaged
Red Kidney beans, rinsed, drained
1 can(15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged
Pinto beans, rinsed, drained
1 teaspoon dried oregano leaves
Salt and pepper, to taste
- Cook sausage in oil in
large Dutch oven until browned, 3 to 4 minutes. Add onion and
green pepper; cook over medium heat until onion is tender, 5
to 8 minutes.
- Add remaining ingredients
except salt and pepper; heat to boiling. Reduce heat and simmer,
uncover, 10 minutes. Season to taste with salt and pepper.
Makes 12 servings (generous
1 cup each).
TIP: Can be served with
garlic bread. Can be made up to 2 days in advance; refrigerate,
covered.
Nutrient Information Per serving: Calories
269; Fat 6g; % Calories from Fat 18; Carbohydrate 39g; Folate
174mcg; Sodium 823mg; Protein 18g; Dietary Fiber 6g; Cholesterol
24mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
