7 OR LESS
An Italian favorite without slow cooking
|Smoky sausage and beans is an easy recipe that has plenty of flavor, but not a lot of fat only about nine grams per serving.
The dish would be nicely complemented by polenta or pasta, for lunch or a 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 (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
In a large skillet, heat a little olive oil and cook sausage, bell peppers, onions, garlic, Italian seasoning and red pepper flakes in oil 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 cal., 9 g fat, 36 g carbo., 1,043 mg sodium, 19 g pro., 9 g dietary fiber, 41 mg chol.