Here are some more recipes from Brenda of Quick and Health fame.
Keep up your weight loss but don’t forget to eat well.
This is delicious I tried it out.
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Ingredients
- 1 package (16 ounces) low-fat turkey smoked sausage
- 1 medium onion chopped
- 4 cans (about 15 ounces each) of beans of your choice, drained and rinsed, (beans that work well are: black, kidney, pinto, garbanzo, lima)
- 1 can (14.5 ounces) diced tomatoes*, not drained
- 2 cups fat-free chicken broth*
- 2 cups water
- 1 can (4 ounces)
- diced green chiles
- 1/2 cup salsa, thick and chunky
- 1 cup chopped fresh cilantro
Procedure
- Cut sausage into bite-size pieces.
- In a large kettle, combine all ingredients except the cilantro.
- Bring to a boil.
- Reduce heat to low.
- Cover and simmer for 10 minutes.
- Serve topped with cilantro.
Note: One serving is an excellent source of fiber. This recipe is higher in sodium and should be limited by those on a low-sodium diet.
*Sodium is figured for no added salt/reduced sodium.
** Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.
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Makes 12 cups
(8 servings)
Each Serving: 1 1/2 cups
Carb Servings**: 2
Exchanges** :
2 starch
1 vegetable
2 lean meat
Nutrient Analysis :
Calories : 261
Total fat : 6g
Saturated fat : 2g
Cholesterol : 35mg
Sodium : 877mg
Total carbohydrate : 38g
Dietary fiber : 12g
Sugars : 8g
Protein : 19g
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This meal in a bowl can be prepared in minutes. Also makes enough for leftovers.
Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D.; www.QuickandHealthy.net; Published by Small Steps Press.
By healthiswealth, November 26, 2009 @ 10:28 pm
Wow!!! now we can have the tasty food without any tension of weight gain.
By Judylynch, November 27, 2009 @ 10:13 pm
Looks nice! I love sausages and I must try it. Keep posting such nice and healthy recipes.
By rragrawal, November 27, 2009 @ 10:44 pm
An easy to make recipe for weight control. A ‘must try’ item for all.
By MARY, November 28, 2009 @ 5:55 am
It is so easy to cook and a healthy food meant for all the ages.
By John Albert, November 29, 2009 @ 9:43 pm
Its too much yummy. Easy to cook and full of nutritious also. Great soup
By George Faraday, December 3, 2009 @ 8:53 pm
This is thing that i like about the site.It always gives informations about the recipes i.e. new to the people.At the same time it also takes care of the health and time of the people.When i came to know about the sausage bean soup i could not control & tried it out.It was really delicious & so i want you to have this now.
By Jessica Lopez, December 3, 2009 @ 11:42 pm
Wow!! Quick & Healthy Recipes that will keep you fit.You can have it without fear of gaining weight and it’s easy to prepare.
By Spanish Transcription, February 23, 2010 @ 3:14 am
very tasty food without any tension of weight gaining.