Spicy Sausage, Escarole & White Bean Stew

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by: Healthy Jalapeno






The flavor is light but the protein in the beans and sausage warms you up and keeps you full and the hearty greens give this dish the perfect color and taste. Photos by A Healthy Jalapeño




ingredients

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serves: 4

1 tbsp extra virgin olive oil

1 medium yellow onion, chopped

3/4 lb lean hot Italian sausage, casings removed

2 medium cloves garlic, minced

2 cans (19-oz) cannellini beans, rinsed and drained

1 small head escarole, chopped into 1- to 2-inch pieces, washed, and lightly dried

1 cup low-salt canned chicken broth

1 1/2 tsp red wine vinegar; more to taste

dash Kosher salt

1/4 cup freshly grated Parmigiano-Reggiano

1 bag organic brown rice (optional)

Nutrition Facts
Spicy Sausage, Escarole & White Bean Stew

Servings Per Recipe: 4

Amount per Serving

Calories: 666

  • Total Fat: 46.3 g
  •     Saturated Fat: 17.3 g
  •     Trans Fat: 0 g
  • Cholesterol: 113.6 mg
  • Sodium: 2110.2 mg
  • Total Carbs: 35.9 g
  •     Dietary Fiber: 12.2 g
  •     Sugars: 4.7 g
  • Protein: 31.3 g
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preparation

1.  Heat the oil in a heavy 5- to 6-qt. Dutch oven over medium heat. Add the onion and cook, stirring occasionally, until tender, 5 to 6 minutes. Add the sausage, raise the heat to medium high, and cook, stirring and breaking up the sausage with a wooden spoon or spatula until lightly browned and broken into small (1-inch) pieces, 5 to 6 minutes.

2.  Add the garlic and cook for 1 minute, then stir in the beans. Add the escarole to the pot in batches; using tongs, toss with the sausage mixture to wilt the escarole and make room for more.

3.  When all the escarole is in, add the chicken broth, cover the pot, and cook until the beans are heated through and the escarole is tender, about 8 minutes. Season it with vinegar and salt to taste. Transfer to bowls and sprinkle each portion with some of the Parmigianino. Serve it own or over brown rice.

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