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0 Recipe | "Italian Sausage, Kale and White Bean Stew" (Sent in by Dr. Kirsten Corda)

Your challenge tonight is to try kale, if you haven’t ever before. According to the Dietary Guidelines for Americans, 2010, dark green leafy vegetables, like kale, are rich sources of potassium, magnesium, and fiber. Adding kale to stews and soups is an easy and inexpensive way to eat healthier. Ingredients:
  • 12 ounces lean turkey Italian sausage
  • Nonstick Cooking Spray
  • 1 cup chopped onion
  • 1 cup cubed peeled sweet potato
  • 1 1/2 cups low sodium chicken stock
  • 1 can white beans, rinsed and drained
  • 2 cloves minced garlic
  • 4 cups chopped kale
  • 1 teaspoon chopped fresh rosemary
  • 2 Tablespoons shredded parmesan cheese

1.  Remove casings from sausage.
2.  Coat a large nonstick skillet with cooking spray and heat.
3.  Add Italian sausage and onion to pan, and cook until sausage browns, stirring to crumble. Drain sausage and return to pan.
4.  Stir in potatoes, beans, garlic, and chicken stock; bring to a simmer. Cover and cook 7 minutes.
5.  Stir in chopped kale and rosemary, and cook for 4 minutes until kale wilts, stirring occasionally. Serve soup in 4–6 bowls, serving with Parmesan cheese.

Makes 6 servings. Calories per serving 250 kcals; Total Carbohydrates 31 grams; Total Fat 7 grams; and Protein 18 grams.

Dinner Tonight recipes and demonstration videos are created especially for busy families who want to eat healthy. They are available at healthyliving.tamu.edu.

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