Mediterranean sausage stew
13
- Prep Time15 mins
- Total Time15 mins
- Makes6 to 8 servings
© Royalty-Free/Masterfile
Ingredients
2 tsp olive oil
4 to 6 hot Italian turkey or Cajun turkey sausages
4 skinless, boneless chicken breasts
1 red bell pepper
1 green bell pepper
3 large Yukon Gold potatoes
228-g pkg whole button mushrooms
6 garlic cloves, coarsely chopped
1 small onions, coarsely chopped
2 284-mL cans undiluted chicken broth
1 tsp dried oregano leaves
796-mL can diced tomatoes
1 cup coarsely chopped fresh basil, or parsley
1/2 tsp salt, optional
1/2 tsp freshly ground black pepper, optional
Instructions
Heat oil in a large wide saucepan set over medium heat. Slice each sausage into 3 or 4 pieces. Add sausages to pan. Cook, turning often, until lightly browned, from 3 to 4 minutes, removing to a large plate as they are browned. Meanwhile, slice chicken into 1-inch (2.5-cm) pieces. Add to saucepan. Stir often until chicken is lightly golden, from 3 to 4 minutes. Meanwhile, core and seed peppers. Slice into 1/2-inch- (1-cm-) thick strips. Cut unpeeled potatoes into 1-inch (2.5-cm) pieces. If mushrooms are large, slice in half; otherwise, leave whole. They should measure about 4 cups (1 L).
Once chicken is golden, remove to plate with sausages. Add peppers, garlic and onion to pan. Stir often until tender-crisp, 3 minutes. Stir in broth and oregano. Scrape up and stir in any brown bits from pan bottom to add flavour. Add potatoes, mushrooms and tomatoes. Return meat with any juices to pan. Bring to a boil, stirring often. Then reduce heat to medium-low. Cover and simmer, stirring occasionally, until potatoes are tender, 20 to 25 minutes. Remove from heat. Stir in basil. Taste. Add salt and pepper, if needed. Stew will keep well, covered and refrigerated, up to 3 days.
Nutrition (per serving)
Calories 340, Protein 29.5g, Carbohydrates 18.3g, Fat 16.7g, Fibre 2.9g.
Forget the usual thick and stodgy stew. We've simmered chunks of flavourful turkey sausages and chicken breasts in a savoury tomato broth. By using canned tomatoes, we've upped the amount of lycopene, which may help protect against prostate and cervical cancers and heart disease.