Italian Sausage and White Beans

I’ve been making this recipe for years. It’s a great go-to recipe when there’s not much time to cook and you have all the right ingredients. Plus its easy to double the recipe and freeze for a future dinner. It has a good amount of protein from the sausage and beans and would be excellent served with a side salad. This time around I added a couple handfuls of fresh baby spinach for some extra greens. Make it even easier to prepare and use frozen onions and green peppers.

Yield: 4 servings (serving size: 1 cup)

Ingredients

  • 12  ounces  sweet Italian turkey sausage
  • Cooking spray
  • 1/2  cup  chopped green bell pepper
  • 1/2  cup  chopped onion
  • 1/2  teaspoon  bottled minced garlic
  • 1  teaspoon  dried oregano
  • 1  teaspoon  dried basil
  • 1  (19-ounce) can cannellini beans or other white beans, drained
  • 1  (14.5-ounce) can diced Italian-style tomatoes, undrained

Preparation

Remove casings from sausage.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper, onion, and garlic; sauté 3 minutes. Add sausage, and cook 8 minutes, or until browned, stirring to crumble. Stir in oregano and remaining ingredients; reduce heat to medium-low. Cook 5 minutes or until thoroughly heated.

Nutritional Information

Calories:266 (29% from fat)
Fat:8.5g (sat 2.4g,mono 3.1g,poly 2.8g)
Protein:21.4g
Carbohydrate:24.9g
Fiber:6.7g
Cholesterol:72mg
Iron:4.3mg
Sodium:851mg
Calcium:85mg
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