Creole Shrimp and Sausage Stew

Creole Shrimp and Sausage Stew

 

Total: 20 minutes
Yield: 4 servings (serving size: about 1 cup)

 

Ingredients

  • 2  teaspoons  olive oil
  • 1  cup  chopped green bell pepper
  • 1  cup  thinly sliced turkey smoked sausage (about 6 ounces) **
  • 1  teaspoon  bottled minced garlic
  • 3/4  cup  fat-free, lower-sodium chicken broth
  • 1  (10-ounce) can diced tomatoes and green chiles, undrained (such as Rotel)
  • 8  ounces  peeled and deveined medium shrimp ***
  • 1  (15-ounce) can organic kidney beans, rinsed and drained
  • 2  tablespoons  chopped fresh parsley

 

Preparation

  • Heat a large saucepan over medium-high heat.  Add oil to pan; swirl to coat.
  • Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell pepper is tender, stirring occasionally.
  • Add broth and tomatoes; bring to a boil.
  • Stir in shrimp and beans; cover, reduce heat, and simmer 6 minutes or until shrimp are done.
  • Sprinkle with parsley.  (I topped this particular dish with brown rice *** and cilantro garnish)

Nutritional Information

  • Calories:191
  • Fat: 6g (sat 1.7g,mono 2.7g,poly 1g)
  • Protein: 21.3g
  • Carbohydrate: 13.2g
  • Fiber: 3.5g
  • Cholesterol: 97mg
  • Iron: 2.9mg
  • Sodium: 694mg
  • Calcium:127mg

 

** A  good friend of mine took this recipe and modified it by replacing the sausage with shredded roasted chicken, trading kidney beans for chickpeas and added kale.

*** If you are watching your cholesterol, go ahead and remove the shrimp

**** You can replace the brown rice with Quinoa to slightly increase the protein

 

Bottom Line, remember, food CAN be both Nutritional AND Tasty!   Experiment with the ingredients above see what combination works best with your taste buds AND nutritional goals.

 

Yours in Success,

 

 

 

 

 

 

 

 

 

 

 

 

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In This Together,


Im
Coach Eric Hollingsworth
P90X, PiYo Certified Fitness Coach
MotivatedFitness@me.com

Comments

  1. That both looks and sounds yummy. Something I’d definitely eat. Thanks for sharing. Have you got anymore? I’m always looking for good healthy recipies.

  2. Wow. Now, that looks really good. I got hungry just reading the recipe.

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