Healthy Spicy Black Bean & Sausage Stew Recipe | Low-Fat & High-Fiber

Spicy Black Bean & Sausage Stew

YIELD Makes 2 servings

You don't have to give up sausage on a low-fat diet. Here low-fat smoked sausage provides lots of the flavor without the fat. Ten grams of fiber is an added bonus.

INGREDIENTS

1 tablespoon olive oil 1/2 cup chopped onion 1/4 cup chopped green bell pepper 4 ounces low-fat smoked sausage, cut into 1/4-inch pieces 2 cloves garlic, minced 1 cup drained canned black beans, rinsed 3/4 cup undrained no-salt-added stewed tomatoes 1‑1/2 teaspoons dried oregano leaves 3/4 teaspoon ground cumin 2 tablespoons minced fresh parsley Hot pepper sauce Hot cooked rice (optional)

PREPARATION:

1. Heat oil in medium skillet over medium heat. Add onion, bell pepper and sausage. Cook and stir 3 to 4 minutes or until vegetables are tender. Add garlic; cook and stir 1 minute.
2. Stir in beans, tomatoes with juice, oregano and cumin, breaking up tomatoes into small chunks. Bring to a boil; reduce heat to low. Cover and simmer 20 minutes, stirring occasionally. Stir in parsley and pepper sauce to taste. Serve with hot cooked rice, if desired.

Serving Suggestion Top each serving with a mound of 1/4 cup hot cooked rice, if desired. This will add 67 calories and 14 grams carbohydrate to each serving. This recipe appears in: Stews NUTRITIONAL INFORMATION: Fiber 10 g Carbohydrate 39 g Cholesterol 26 mg Saturated Fat 2 g Total Fat 11 g Calories from Fat 30 % Calories 266 Protein 16 g Sodium 1,022 mg DIETARY EXCHANGE: Vegetable 1 Starch 2 Fat 2