Quick Chicken Sausage Stew with Kale and White Beans
This is a complete meal in a bowl with plenty of flavor, protein, and filling fiber! Best part: it comes together in no time. Enjoy it while the chilly weather lasts, friends!
Servings: 6 servings
Calories: 373kcal
Ingredients
- 2 teaspoons extra virgin olive oil
- 1 pound Italian chicken sausage sliced
- 1 small yellow onion chopped
- 1 carrot chopped
- 2 celery stalks chopped
- ½ cup packed chopped fresh basil
- 4 garlic cloves minced
- ½ teaspoon salt
- ¼ teaspoon fresh ground black pepper
- 1 medium bunch kale stems removed, leaves chopped (4 to 5 packed cups)
- 4 cups fat-free and reduced sodium chicken broth
- 2 15- ounce can cannellini beans rinsed and drained
- 2 14.5- ounce cans Tuttorosso diced tomatoes undrained
- 6 tablespoons grated Parmesan cheese
- 3 1- ounce slices crusty whole wheat bread torn roughly into pieces
Instructions
- In a large saucepan, heat the olive oil over medium high heat. Add the sausage and cook, crumbling the meat as it cooks, until browned, about 4 minutes. Add the onion, carrot, celery, basil, and garlic, and season with salt and pepper. Cook, stirring occasionally, until the vegetables are just beginning to soften, about 3 minutes.
- Add the kale and cook, stirring frequently, until just wilted, 3 to 4 minutes. Add the broth, beans, and diced tomatoes with their juices, and bring to a boil. Reduce the heat and simmer for 10 minutes.
- To serve, divide among 4 bowls, sprinkle 1 tablespoon of the Parmesan cheese over the top of each, and divide the torn bread among the bowls.
Notes
Nutrition Information for 1 Serving WITHOUT Bread: Calories 328.2, Total Fat 8.3g, Sat Fat 2.4g, Carb 39.7g, Fiber 11.2g, Sugars 7.5g, Protein 26g
Recipe inspired by Rachael Ray Magazine October 2015
Nutrition
Calories: 373kcal | Carbohydrates: 48.2g | Protein: 28g | Fat: 9g | Saturated Fat: 2.4g | Fiber: 12.7g | Sugar: 9g