Lentil Stew With Turkey Sausage
|Onion||1 Medium, chopped|
|Smoked turkey sausage||4 Ounce, chopped|
|Garlic||2 Clove (10 gm), minced|
|Chicken broth||4 Cup (64 tbs), defatted|
|Lentils||1 Cup (16 tbs), sorted and rinsed|
|Canned stewed tomatoes||1 Cup (16 tbs), chopped (With Juices)|
|Worcestershire sauce||1 Tablespoon|
|Dried oregano||1⁄4 Teaspoon|
|Ground black pepper||1⁄4 Teaspoon|
|Ground cumin||1⁄8 Teaspoon|
|Carrot||1 Medium, sliced|
|Stalk celery||1 , chopped|
|Spinach||1 Cup (16 tbs), chopped|
Lightly spray an unheated large saucepan with no-stick spray.
Add the onions, sausage and garlic.
Cook over medium heat until the sausage is browned, stirring occasionally.
Stir in the broth, lentils, tomatoes (with juices), Worcestershire sauce, oregano, pepper, cumin and bay leaf.
Bring to a boil, then reduce the heat.
Cover and simmer for 15 minutes.
Add the carrots, celery and spinach.
Return to a boil, then reduce the heat.
Cover and simmer about 20 minutes or until the lentils and vegetables are tender.
Remove and discard the bay leaf before serving.
Calories 278 Calories from Fat 30
% Daily Value*
Total Fat 3 g5.1%
Saturated Fat 0.14 g0.72%
Trans Fat 0 g
Cholesterol 15 mg5%
Sodium 1044.1 mg43.5%
Total Carbohydrates 43 g14.5%
Dietary Fiber 17.4 g69.5%
Sugars 8.2 g
Protein 19 g38.8%
Vitamin A 70.5% Vitamin C 39.2%
Calcium 9.6% Iron 44.5%
*Based on a 2000 Calorie diet