Whip up some sausage, potato and beer stew
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.
There are several types of turkey sausage available in the supermarket meat case. I prefer the mild ones for this dinner; but if you like your stews with a kick, buy the ones marked hot.
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
Recipe by Linda Gassenheimer 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
SHOPPING LIST
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
Shop Smart
* 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