January 6, 2015

Hearty Winter Veggie and Chicken Sausage Stew

Something I've been wanting to focus on committing to is meal prepping. I typically eat healthy no matter what, but it's more expensive to buy prepared foods and you're not as able to see how many calories and/or the nutrition content as easily as if you prepared your own food. Not to mention, a lot of prepackaged or restaurant prepared foods are loaded with unhealthy fats, salts, and artificial ingredients. Euw.

A great way to meal prep is by making a large pot of soup, chili, or stew. I have a few soup recipes already on the blog, and this stew is a mighty tasty addition. Loaded with carrots, potatoes, celery, and Swiss chard the nutrition content is off the chain. Leave out the chicken sausage if you're vegetarian or pack on the protein by adding a lean, flavorful option.

I also added a carton of veggie broth and a carton of chicken bone broth. Sounds scary, I know, but you must read the benefits.


This is such a stick to your ribs meal and it keeps you warm in the depths of winter.


This large pot allowed two people to have dinner 4 times and lunch once each. And for just one person it would last all week.



Hearty Winter Veggie and Chicken Sausage Stew
Adapted from the Wholesome Minimalist

Ingredients
2 Tbsp olive oil
1/2 onion, chopped
1 package uncooked chicken italian sausage, casing removed (I used Italian chicken meatballs, basically sausage in a ball :-)
2 cloves minced garlic
2 32 fl. oz chicken broth or veggie broth (or bone broth!)
1 lemon, juiced
1 bunch whole carrots, chopped
2 celery stalks, chopped
1/2 bag baby yukon gold potatoes, halved
1 bunch Multi-Colored Swiss Chard or Kale, chopped
Salt + pepper, to taste (recommended if you use low sodium or bone broth as bone broth has no added salt)

Directions
1. Sauté chopped onion in cooking fat/oil of choice until translucent in non-stick pan.
2. Remove chicken Italian sausages from their casings and break into pieces. Add to onion and sauté until meat is cooked through (no longer pink).
3. Add fresh minced garlic. Stir to incorporate.
4. Add both containers of your chicken broth + the juice from lemon.
5. Bring soup mixture to a boil.
6. Add chopped carrots, celery, and halved baby potatoes.
7. Allow soup to simmer (covered) for 30-45 minutes.
8. Add your chopped swiss chard or kale (only do so during the last 15 minutes!)
9. Re-cover and allow soup to simmer an addition 15 minutes.
10. Add salt + pepper to taste (if desired) and enjoy!

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