Wednesday, January 18, 2012

One Pot Sausage-n-Cabbage Stew


A great tasting, low-calorie stew all in one pot? Your Genie has provided -- <poof>! This stew is simple tasty and filling. It is under 400 calories (365 for this batch) and yields 4 large servings (Sometimes I can get it to yield 5, but the calories are set for a yield of 4 - that's a plus for calorie counters like me).

What's in the pot?

1 Tbsp. olive oil
1 onion
1 15oz can chicken broth
1 head of cabbage
1 15oz can of diced tomatoes
4 Johnsonville chicken sausages -Chipotle flavored (they're fully cooked which speeds things up!)
1 15oz can of kidney beans, rinsed and drained
1 tsp. garlic powder
1 Tbsp. red pepper flakes

Open the beans rinse and drain them. All that bubbly foamy stuff you see - get it cleared out. This will help reduce the sodium content. All we want is the beans.

Peel the onion, cut in half, then slice. In a heavy pot or Dutch oven heat the oil over medium high heat. Add onions and stir often,

Core and chop the cabbage.

The onions should be screaming about now. Add the can of chicken broth,
cabbage and can of diced tomatoes. (for a little more heat use Rotel tomatoes)
Add the spices too.

Slice the sausages

Stir every so often keeping covered. It will cook down.

After about 20 minutes the cabbage should be softening.
Add the sausage and beans.

Stir to blend.
Reduce heat to simmer for about thirty minutes

Serve in bowls with corn muffins,
or in my case toasted Arnold Mini-Rounds
(They're only 50 calories)



Elpiniki said...

Looks soooo delicious!

Dawnye7 said...

Good recipe, full of fiber and I gotta find that flavor of JV links. I've only had the chicken apple sausage.

Richard said...

Thanks. Sam's Club also offers chicken sausage. I used what I had on hand. Next time I will use the Sam's Old World Chicken Sausage- Habanero with Monterey Jack cheese. These are wonderful.

Inessa said...

I love cabbage. In our Russian cuisine we cook lots of it, never had with beans. Looks delish. Deft will try. :)

Jane and Lorraine said...

This is making me want stew for dinner!:-) Looks Delicious!

Kelly | Eat Yourself Skinny said...

Oh this looks fantastic! Such a hearty stew perfect for the winter months, love this! :)

Crunchy Creamy Sweet said...

It's so cold here in Kansas today - this stew would be perfect for dinner. Thank you for sharing!

Peggy said...

This looks like such a delicious stew =)

Suzi said...

I like that, cabbage with beans, I have nver tried tried. sounds hearty and tasty.

Alicia said...

Looks yummy....I'm a huge cooked cabbage fan! Think I'll give this one a try soon. :)

Anonymous said...

Hi Richard! This is delicious! I particularly like the beans in it! Between that and the cabbage, it's a delicious, FILLING stew! Very nicely done!

Unknown said...

Sounds delicious!

Katie said...
This comment has been removed by the author.
Katie said...

Sausage and cabbage are made for each other. Love the added beans (another favorite)

Katie said...

Sausage and cabbage are made for each other. Love the added beans (another favorite)

Margaret Murphy Tripp said...

That looks fantastic, a perfect one-pot winter meal. The Mister and I love meals like this!

Anonymous said...

I made it tonight to take to work the next 4 days to try and lose a little weight. My family aren't cabbage eaters. It's good. Will be better tomorrow, I'm sure.

Liz Ellory-hoare said...

looks great!