Lentil Rice Stew with Turkey Sausage - 37g Carbs, 9.9g Fiber, 5.2g Sugar

From: Prevention's Low-Fat, Low-Cost Freezer Cookbook 

Turkey sausage is often a lean alternative to pork sausage (check 

the label to make sure), and it gives surprisingly good flavor. This 

thick stew features lentils and vegetables in a curry broth. With 

rye bread and a green salad, it makes a great meal.

Prep: 8 min

Cook: 40 min 

Total: 48 min

Serves: 7

8 oz low-fat Italian turkey sausage

2 cups chopped green cabbage

1 cup chopped onions

1 green pepper, chopped

3 cloves garlic, minced

4 cups frozen defatted chicken stock, thawed

1 cup dried lentils

1/2 cup Rice

1 tsp curry powder

1/4 tsp ground black pepper

2 Tbsp minced fresh parsley

1. Coat a Dutch oven with no-stick spray and place over medium-high 

heat until hot. Add the sausage. Cook, stirring, for 5 minutes, or 

until browned. Add the cabbage, onions, green peppers, garlic, and 

1 cup of the stock. Cook, stirring, for 5 minutes, or until the onions 

are soft but not browned.

2. Add the lentils, rice, curry powder, and the remaining 3 cups stock. 

Bring to a boil. Reduce the heat to medium. Cover and cook, stirring occasionally, for 25 minutes, or until the lentils are soft and the 

stew is thick. Add the black pepper and parsley. Stir to combine.

Recipe Notes - -

To freeze, pack the cooled soup in a freezer-quality plastic 

container. To use, thaw overnight in the refrigerator. Transfer 

to a saucepan. Cover and cook, stirring frequently, over low heat 

for 15 minutes, or until hot.

Serves: 7

Nutrition per Serving:

269.3 Calories, 5.6g Fat, 0.5g Saturated Fat, 23.4mg Cholesterol, 

412.7mg Sodium, 37g Carbs, 9.9g Dietary Fiber, 5.2g Total Sugars, 

17.7g Protein

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