Healthy Bean and Sausage Ragout

 This was quick, easy and delicious. I played with the recipe a bit. I added a few brussel sprouts, but I think it would be good with a variety of other vegetables.


 White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini


Chock-full of vegetables, this one-pot ragout—a thick, well-seasoned stew—warms up a chilly winter evening. If you've never had kale, this dish makes the most of its sweet, earthy flavor.

Yield:  4 servings (serving size: 1 3/4 cups)


1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into (1/2-inch) slices
1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup water ( mixed with 1/2 tsp of veg. or chicken boullion)
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tsp of Italian seasoning
I added some rigatoni pasta and Parmesan cheese.

Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.

CALORIES 467 (20% from fat); FAT 10.2g (sat 2.3g,mono 4.6g,poly 2.5g); IRON 8.8mg; CHOLESTEROL 42mg; CALCIUM 370mg; CARBOHYDRATE 71.8g; SODIUM 764mg; PROTEIN 28.5g; FIBER 15.4g

Cooking Light, JANUARY 2005