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 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)