SAUSAGE WITH BEANS AND TOMATOES

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.)

file photo

Yields 4 servings.  Per serving: protein 21 g, carbs 27 g; a good protein to carb ratio for diabetics.