1 1/2 tsp canola or olive oil
1 small yellow onion, chopped
4 Italian sausage links
1 can (15-oz) Great Northern Beans, rinsed and drained
1 can (15-oz) fire-roasted diced tomatoes, do not drain
fresh parsley or cilantro sprigs for garnish
Heat the oil in a large deep skillet over medium heat. Add the onion and cook for 2 minutes; push onion to the side of the skillet.
Add the sausages to the skillet with the onion and brown, about 3 minutes per side. Remove the sausages and set aside.
Stir the beans and tomatoes with juice into the skillet with the onion. Place the sausages over the top. Put a lid on skillet and simmer mixture for 10 minutes. Remove lid and simmer another 3 to 4 minutes until the meat is cooked through and the juices have thickened slightly.
Before serving slice the sausage links into pieces and mix into the bean/tomato mixture. Garnish with the parsley or cilantro. (Personally, I prefer cilantro but the choice is yours.)
4 Italian sausage links
1 can (15-oz) Great Northern Beans, rinsed and drained
1 can (15-oz) fire-roasted diced tomatoes, do not drain
fresh parsley or cilantro sprigs for garnish
Heat the oil in a large deep skillet over medium heat. Add the onion and cook for 2 minutes; push onion to the side of the skillet.
Add the sausages to the skillet with the onion and brown, about 3 minutes per side. Remove the sausages and set aside.
Stir the beans and tomatoes with juice into the skillet with the onion. Place the sausages over the top. Put a lid on skillet and simmer mixture for 10 minutes. Remove lid and simmer another 3 to 4 minutes until the meat is cooked through and the juices have thickened slightly.
Before serving slice the sausage links into pieces and mix into the bean/tomato mixture. Garnish with the parsley or cilantro. (Personally, I prefer cilantro but the choice is yours.)
file photo
Yields 4 servings. Per serving: protein 21 g, carbs 27 g; a good protein to carb ratio for diabetics.
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