Photo: Sam Loyd
Estimated Nutrition (whole recipe, rough)
659
Calories
70g
Protein
19g
Fat
47g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Nonstick, low-fat cooking spray
- 6 oz. lean, boneless pork, cut into bite-sized pieces
- 1 large onion cut into wedges
- 2 medium carrots, peeled and thinly sliced
- 2 cloves garlic, chopped
- 1/2 cup, reduced sodium chicken or vegetable broth
- 1/2 teaspoon dried thyme, crushed
- 3 medium tomatoes, diced
- 1/4 cup dry white wine or reduced sodium chicken or vegetable broth
- 1 15 oz. can Great Northern or Navy beans, drained
- 6 oz. fully cooked, low-fat smoked turkey sausage, cut into bite-sized pieces
- 1 tablespoon snipped fresh parsley
Directions
1
1.Lightly coat a large saucepan or a 4-quart Dutch oven with nonstick cooking spray and heat over medium-high heat.
2
2.Add pork and cook for 2-3 minutes or until lightly browned.
3
3.Add onion, carrots, garlic, 1/2 cup broth and thyme. Bring to boiling then reduce heat and simmer for 7-8 minutes or until pork and vegetables are tender.
4
4.Add tomatoes, wine or broth and beans.
5
5.Mash beans slightly and add sausage. Bring to boil then reduce and simmer for 1-2 minutes before serving.
6
6.Sprinkle with parsley.
Recipe sourced from
fandom