Sweet potatoes, tomatoes and apples are combined with turkey sausages to make this a tasty stew. I cooked the ingredients in beer which added an intriguing depth of flavor.
Helpful Hints
- Any type of beer can be used. The alcohol burns off in the cooking.
- Any type of apple can be used. Golden Delicious hold their shape when cooked.
- Fennel seeds can be found in the spice section of the market.
Countdown
- Prepare all the ingredients.
- Make stew.
Sausage, Potato and Beer Stew
Ingredients- 6 ounces low-fat, mild turkey sausage*
- 1/2 pound sweet potato
- 1 cup sliced onion
- 1 cup sliced green bell pepper
- 1 cup sliced golden delicious apple
- 2 cups canned low-sodium, no-sugar-added diced tomatoes**
- 12 ounces beer
- 2 teaspoons fennel seeds
- Salt and freshly ground black pepper
- 1/4 cup broken walnuts
Cut sausages into 2-inch pieces. Peel sweet potato and cut into 1/2-inch pieces. Sauté sausage, potato, onion and green pepper in large casserole over medium-high heat for 5 minutes. Add the apple, tomatoes, beer and fennel seeds. Bring to a simmer, lower heat, cover with a lid and simmer gently for 15 minutes. Add salt and pepper to taste. Divide between two large soup bowls and sprinkle with walnuts.
Yield 2 servings.
Per serving: 518 calories, 156 calories from fat, 17.3 g fat, 2.7 g saturated fat, 3.8g monounsaturated fat, 63 mg cholesterol, 24.2 g protein, 58.9 g carbohydrates, 10.9 g dietary fiber, 21 g sugars, 604 mg sodium, 1442 mg potassium, 368 mg phosphorus
Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 l3qn protein, 1 1/2 fat, 1/2 alcohol
To buy: 1/2 pound mild turkey sausage*, 1 jar fennel seeds, 12-ounce can or bottle of beer, 1 container diced low-sodium tomatoes**, 1 package walnut pieces, 1 medium green bell pepper, 1 golden delicious apple and 1/2 pound sweet potato.
Staples: onion, salt and black peppercorns
* Turkey sausage (or Italian turkey sausage), containing per ounce: 44 calories, 2.3 g fat, 0.6 g saturated fat, 168 mg sodium
** canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 2 mg sodium
