Tomato, Sausage and White Bean Stew

Tomato, Sausage and White Bean Stew

by | Feb 10, 2014 | Recipes

Tomato, Sausage and White Bean Stew

Prep time:  
Total time:  
 
Serves: 6
 
Cook time: 4 to 10 hours Nutritional analysis per serving: Calories: 240, Fat: 6g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 25mg, Sodium: 840mg, Potassium: 950mg, Carbohydrates: 39g, Fiber: 11g, Sugar: 10g, Protein: 18g, Vitamin A: 100%, Vitamin C: 60%, Calcium: 10%, Iron: 20%
Ingredients
  • 3 (15-OZ.) CANS DRIED SMALL WHITE BEANS, DRAINED
  • 2 (14.5-OZ.) CANS FIRE ROASTED DICED TOMATOES
  • 2 TSP DRIED ITALIAN HERB SEASONING
  • 3 CLOVES MINCED GARLIC
  • 2 MEDIUM CARROTS, PEELED AND SLICED
  • 2 STALKS CELERY, SLICED
  • 1 LARGE ONION, COARSELY CHOPPED
  • 3 LINKS HOT OR MILD ITALIAN TURKEY SAUSAGE, CASINGS REMOVED
  • GROUND PEPPER TO TASTE
  • SHAVED OR SHREDDED PARMESAN CHEESE
 
Instructions
  1. PLACE BEANS, TOMATOES, SEASONING AND VEGETABLES IN A SLOW COOKER; STIR LIGHTLY.
  2. TEAR SAUSAGE INTO ¾-INCH PIECES AND ADD TO SLOW COOKER; STIR AGAIN LIGHTLY.
  3. COVER AND COOK ON HIGH FOR 4 TO 5 HOURS OR ON LOW FOR 8 TO 10 HOURS.
  4. SEASON TO TASTE WITH PEPPER AND SERVE WITH PARMESAN CHEESE.
  5. QUICK STOVETOP VARIATION:
  6. PREPARE AS DIRECTED ABOVE, COOKING IN A LARGE POT INSTEAD OF A SLOW COOKER AND ADDING 1 CUP REDUCED-SODIUM CHICKEN BROTH.
  7. BRING TO A BOIL; REDUCE HEAT AND SIMMER, COVERED, FOR 45 MINUTES.
 
 
 


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Tomato and White Bean Bruschetta on a Grilled Baguette

Tomato and White Bean Bruschetta on a Grilled Baguette

by | Feb 10, 2014 | Recipes

Tomato and White Bean Bruschetta on a Grilled Baguette

Prep time:  
Cook time:  
Total time:  
 
Serves: 12-16
 
Start your meal off right with this uber-healthy take on bruschetta. Save time, but don’t skimp on nutrition by incorporating canned, chopped tomatoes. Nutritional analysis per serving: Calories: 110, Fat: 4g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 410mg, Potassium: 65mg, Carbohydrates: 17g, Fiber: 3g, Sugar: 3g, Protein: 4g, Vitamin A: 6%, Vitamin C: 10%, Calcium: 4%, Iron: 6%
Ingredients
  • 1 (15-OZ.) CAN PETITE CUT DICED TOMATOES
  • ½ CUP SMALL CANNED WHITE BEANS, RINSED AND DRAINED
  • 1 TABLESPOON EXTRA VIRGIN OLIVE OIL
  • 1 TABLESPOON WHITE BALSAMIC VINEGAR
  • 1 TABLESPOON SNIPPED ROSEMARY
  • 1 TEASPOON MINCED GARLIC + 1 CLOVE GARLIC, HALVED
  • SEA SALT AND FRESHLY GROUND PEPPER TO TASTE
  • 12 TO 16 BAGUETTE SLICES
  • OLIVE OIL COOKING SPRAY
  • 1 TABLESPOON PINE NUTS, TOASTED
  • FRESHLY SHREDDED PARMESAN CHEESE
 
Instructions
  1. DRAIN TOMATOES IN A FINE MESH STRAINER AND PLACE IN A MEDIUM BOWL.
  2. LET STAND FOR 5 MINUTES THEN DRAIN OFF ANY ACCUMULATED LIQUID.
  3. STIR IN BEANS, OLIVE OIL, VINEGAR, ROSEMARY AND MINCED GARLIC.
  4. SEASON TO TASTE WITH SALT AND PEPPER AND SET ASIDE.
  5. RUB THE CUT SIDE OF THE GARLIC ONTO BAGUETTE SLICES AND SPRAY WITH OLIVE OIL COOKING SPRAY.
  6. GRILL OVER MEDIUM HEAT FOR A MINUTE OR 2 ON EACH SIDE OR UNTIL NICELY GRILL MARKED AND CRISP.
  7. REMOVE AND LET COOL.
  8. PLACE EQUAL AMOUNTS OF TOMATO MIXTURE ON EACH BAGUETTE SLICE AND TOP WITH PINE NUTS AND PARMESAN.
 
 
 
 
 
 
 


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