Black Bean, Sweet Potato, and Chicken Sausage Stew: RAD Diet Entry 4

Did someone flip a switch on the weather?  It seems like the minute Labor Day passes, the autumn weather isn’t far behind…at least here in Chicago.   It’s my favorite time of year for many reasons, not the least of which is that it is a great time to rediscover hearty soups and stews.  I thought I would share with you one of my favorite new recipes from last year.  I adapted it to be RAD diet compliant, from a recipe I found in the Kansas City Star, developed by Kathryn Moore and Roxanne Wyss.   It has a spicy kick, which I love, and is quite low in fat.  In fact, it’s one of those dishes that tastes better a day or two later, as the spices blend.  It’s also perfect for freezing leftover portions.  The original recipe did not contain chicken sausage, butI think it’s a great way to turn it into a filling stew that is a complete meal.  You can leave them out if you prefer to keep it vegetarian or to lighten it up.

BLACK BEAN, SWEET POTATO, AND CHICKEN SAUSAGE STEW

1 tsp olive oil or MCT oil

1 sweet yellow onion, chopped

2 cloves garlic, minced

1 red pepper (optional)

1 carrot, chopped

1 medium sweet potato, peeled and chopped (or more)

1-2 cups canned or frozen corn

1  14.5 oz can of diced tomatoes

1  14.5 oz can fat-free, reduced-sodium chicken broth (or vegetable broth)

2  cups water

1/2 tsp ground black pepper

1/4 tsp salt

1/4 tsp cayenne (increase or reduce depending on desired spiciness)

1  15 oz can black beans, rinsed and drained

3-4 spicy chicken sausages, cut into 1/4″ circles.

Heat oil in Dutch Oven over medium heat.  Add onion, garlic, red pepper, carrot and cook, stirring frequently until veggies are tender.

Stir in sweet potatoes and corn.  Add can of tomatoes, including liquid.  Add chicken broth, water, pepper, salt, and cayenne.   Heat to a boil, reduce heat, and simmer about 20 more minutes or until sweet potatoes are tender.  Stir in beans and sausage pieces and simmer until heated through.

If you have never tried chicken sausage, they are one of my favorite things.  They come in many varieties, and are widely available now…from traditional grocery stores and Costco to Trader Joe’s and Whole Foods.   For this recipe, I prefer a spicy variety, such as jalapeno, vs. a sweet variety like apple or mango.  There is often a little bit of cheese in chicken sausages, such as  apple and gouda or spinach and feta flavors.  So that will be a tiny cheat.  However, a few sausages gets spread over many servings.

Let me know if you try it and how you like it!  If you would like to share a recipe, please type it in the comments, or send it to me and I will post it in a future blog entry.   Send it to tinatranfaglia@fatdisorders.org.

If you are enjoying following this blog, there are several things you can do:

1) Register your email to receive blog alerts….you will get an email delivered to your inbox whenever there is something new on the FDRS blog.  The sign-up box is in the upper right hand corner of the page.

2) Buy a $5 coupon booklet for Macy’s Shop for a Cause.  If you spend just $20, you will get more than you give!  You will really be helping FDRS to raise critical funding for future research into our fat disorders.  If everyone gives a little, we all benefit.  You can order right from our website by clicking here.  Encourage your friends and family to participate.  (Chicago area folks can also participate in a Lord & Taylor Shop Smart/Do Good program.

3) If you wish to read past entries on the diet blog, click on the RAD Diet archive here.