Joy Bauer Weight Loss

RecipeFamily Garden Vegetable and Sausage Stew 

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Nutrition Facts
Amount per Serving
  • Calories: 280
  • Protein: 15 g
  • Total Fat: 11 g
    • Unsaturated Fat: 9 g
    • Saturated Fat: 2 g
  • Cholesterol: 30 mg
  • Total Carbohydrate: 23 g
  • Dietary Fiber: 6 g
  • Total Sugar: 7 g
    • Natural Sugar: 7 g
    • Added Sugar: 0 g
  • Sodium: 460 mg

This dish, from Jodi Esposito of Gainesville, Virginia, is delicious, warm-you-up comfort food. Plus, it incorporates so many nutritious ingredients, from the eggplant to the beans to the zucchini to the tomatoes—it’s amazing it all fits into one pot (bonus: less to clean up!). And of course, if features flavorful wine to tie it all together. Need I say more?

 

  • Prep time
  • Total Time
This recipe makes 8 servings
Ingredients:
  • 2 tablespoons olive oil or grapeseed oil
  • 1 yellow onion, diced
  • 1 red bell pepper, diced
  • 3 stalks celery, diced
  • 4 Italian poultry sausages links
  • 1 cup vegetable broth
  • 1 cup red wine
  • Herbs to taste: thyme, basil, rosemary and parsley
  • 3 carrots, sliced
  • 1 zucchini, cut in half and sliced
  • 1 can cannellini beans, drained and rinsed*

Eggplant Puree

  • 1 eggplant, sliced
  • 4 medium tomatoes, halved
  • Drizzle olive oil or grapeseed oil
  • 1 teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • 1 teaspoon cumin
  • Salt to taste
  • Pepper to taste

Topping

  • ¼ cup Parmesan
  • ¼ cup panko (preferably whole grain)
  • 1 tablespoon chopped parsley
  • 2 teaspoons olive oil or grapeseed oil
Preparation:

Preheat oven to 375˚.

Heat oil in an oven-safe Dutch oven or pot. Add the onion, bell pepper, and celery. Cook until onions are translucent.

Add the sausage and break apart into small chunks.

While the sausage is cooking, place sliced eggplant and tomatoes on a baking sheet. Drizzle with some oil and sprinkle with salt and pepper to taste. Roast for about 15 to 20 mins until soft and lightly brown. Let cool slightly.

Once the sausage is almost cooked through, add the broth, wine, herbs, carrots, zucchini, and beans. Mix and bring to a boil. Reduce heat to low and simmer for about 10 minutes.

While the stew simmers, place the roasted eggplant and tomatoes into a food processor with the garlic powder, red pepper flakes, cumin and salt and pepper to taste. Puree until it’s fairly smooth.

Add the pureed eggplant mix to the stew and simmer for 5 minutes.

In a small bowl, mix the Parmesan, panko, and parsley with oil.

Sprinkle topping over stew. Bake in the oven for about 8 minutes, or until topping is golden.

 

 

Nutrition analysis courtesy of Genesis® R&D