Diabetic Italian Sausage and White Bean Stew
Savor the comforting flavors of this Diabetic Italian Sausage and White Bean Stew, a wholesome and hearty meal that's perfect for those managing their blood sugar. Packed with protein-rich Italian chicken sausage, fiber-filled white beans, and nutrient-dense spinach, this stew offers a satisfying balance of taste and nutrition. Aromatic vegetables like onions, carrots, and celery are simmered in a flavorful base of low-sodium chicken broth and crushed tomatoes, enhanced with fresh rosemary and a touch of oregano. This one-pot dish comes together in just 45 minutes, making it an excellent option for a cozy, weeknight dinner. Low in sugar but big on flavor, this recipe is as guilt-free as it is delicious, and it's easy to customize with a sprinkle of Parmesan or a hint of crushed red pepper for added zest. Perfect for meal prepping, this diabetic-friendly stew will warm your soul while keeping your goals on track!
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Recipe Information
Ingredients
- 12 oz Italian chicken sausage (preferably low-fat, no added sugar)
- 1 tbsp Olive oil
- 1 medium Yellow onion, chopped
- 3 cloves Garlic, minced
- 2 medium Carrots, diced
- 2 stalks Celery, diced
- 4 cups Low-sodium chicken broth
- 15 oz Canned white beans (e.g., cannellini), drained and rinsed
- 14 oz Crushed tomatoes, no sugar added
- 1 tsp Fresh rosemary, chopped
- 1 tsp Dried oregano
- 2 cups Fresh spinach, roughly chopped
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 0.25 tsp Crushed red pepper flakes (optional)
- 2 tbsp Grated Parmesan (optional, for garnish)
Instructions
Heat a large pot or Dutch oven over medium heat. Add the olive oil.
Slice the Italian chicken sausage into bite-sized pieces. Add the sausage to the pot and cook for about 5-7 minutes until browned. Remove and set aside.
In the same pot, add the chopped onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables are soft and the onions are translucent.
Pour in the low-sodium chicken broth and stir to deglaze the pot, scraping up any browned bits from the bottom.
Add the drained and rinsed white beans, crushed tomatoes, rosemary, oregano, salt, black pepper, and crushed red pepper flakes (if using). Stir well.
Return the browned sausage to the pot and bring the mixture to a gentle boil.
Reduce the heat to low, cover, and simmer for 15-20 minutes, allowing the flavors to meld together.
Stir in the spinach and cook for an additional 2-3 minutes until wilted.
Taste the stew and adjust seasoning with more salt or pepper if needed.
Ladle the hot stew into bowls and garnish with a sprinkle of grated Parmesan, if desired.
Nutrition Facts
Calories |
1316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.5 g | 49% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 248 mg | 83% | |
| Sodium | 4374 mg | 190% | |
| Total Carbohydrate | 127.9 g | 47% | |
| Dietary Fiber | 35.8 g | 128% | |
| Total Sugars | 30.7 g | ||
| Protein | 117.6 g | 235% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 694 mg | 53% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 4556 mg | 97% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
