Zesty White Beans with Sausage

Recipe of the Month:
 Zesty White Beans with Sausage

brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment

This high protein, high fiber bowl of goodness will warm your insides on cool winter evenings.  Pair it with wilted spinach, stewed winter greens, or a fresh green salad for a complete meal.
Serves 4
 
Ingredients:
 
1 Tablespoon olive or canola oil
1 large onion, peeled and thinly sliced
4 ounces fresh turkey sausage, casing removed (look for Hot Italian or Cajun)*
5 garlic cloves, sliced
1 Tablespoon chopped fresh rosemary or 1 teaspoon dried
2 (15 ounce) cans white beans or cannellini beans, drained and rinsed
1 cup low sodium chicken or vegetable broth or water
1 teaspoon red wine vinegar or lemon juice
1/4 cup chopped flat-leaf parsley
Black pepper to taste
4 Tablespoons grated parmesan cheese, divided
 
Preparation:
 
1.     Heat oil in a skillet or sauté pan over medium high.
 
2.     Add onion and stir occasionally until they start to brown (about 10 minutes).  Push onions to the side of the skillet and add sausage to the center.  Break up the sausage into little pieces using a wooden spoon or spatula.  Allow sausage to brown.
 
3.     Reduce heat to medium.  Add garlic and rosemary.  Stir 1 minute until fragrant.
 
4.     Stir in beans, broth (or water), vinegar (or lemon juice), parsley, and black pepper.  Simmer about 5 minutes or until liquid begins to thicken. 
 
5.     Divide between 4 bowls.  Top each with 1 Tablespoon parmesan cheese.
 
* Try to buy 1 sausage from the meat or deli counter; if not available, buy 4 to a package in the meat case and tightly wrap and freeze remaining sausages for another time.
 
Serving Size:  1 heaping cup
 
Nutrition Facts:
308 calories                                                                                                           
21 grams protein
35 grams carbs                                               
10 grams fiber
10 grams of fat
681 mg sodium