Italian Chicken Sausage Stew (One-Dish Dinner)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

½ cup fresh breadcrumbs (or panko)

4 tablespoons extra-virgin olive oil

1 cup chopped yellow onion

1 pound uncooked chicken sausage (sliced into 2-inch pieces)

1 teaspoon finely chopped garlic

½ - 1 teaspoon crushed red chili pepper

1 tablespoon chopped fresh rosemary

Kosher salt

2 15-ounce cans cannellini beans (drained)

½ cup chicken broth

2½ cups prepared marinara sauce

2 cups torn kale (or other leafy greens)

⅓ cup grated Pecorino Romano cheese (or Parmesan)

手順

Toast the breadcrumbs

Heat 1 tablespoon of the oil in a small skillet over medium-high heat. Add the breadcrumbs and cook 2-3 minutes, stirring frequently, until the crumbs are crisp and golden brown. Set aside.

Cook the stew

Put the remaining 3 tablespoons olive oil in a large skillet (12-inches). Place over medium heat and add the onion. Cook until the onion is softened and translucent, 3-5 minutes.

Turn up the heat to medium-high and add the sausage. Cook the sausage until it begins to brown, stirring it around the pan so it doesn't stick.

Stir in the garlic, rosemary, red pepper and a pinch of salt to taste. Cook about 30 seconds, until fragrant. Add the beans, broth and marinara sauce and bring to a simmer.

Cook 10-15 minutes, stirring occasionally, until the texture has thickened.

Sprinkle the breadcrumbs and cheese over the top and serve.

栄養

• カロリー: 560 kcal
• 脂肪総量: 35 g
• 飽和脂肪: 7 g
• コレステロール: 90 mg
• ナトリウム: 916 mg
• 炭水化物総量: 38 g
• 食物繊維: 5 g
• 糖質総量: 10 g
• タンパク質: 27 g