Sausage and Three Bean Soup
6 ounces low-fat turkey sausage
3 teaspoons olive oil
1 cup sliced onion
1/2 cup sliced carrots
1/2 cup sliced parsnips
1 cup rinsed and drained canned red kidney beans
1 cup rinsed and drained canned chickpeas
1 cup frozen baby lima beans
4 cups canned low-sodium, peeled whole tomatoes including liquid
1 cup fat-free, low-sodium chicken broth
1 teaspoon ground cumin
2 teaspoons chili powder
Salt and freshly ground pepper
Cut sausage into 1/2-inch slices. Heat olive oil in a large saucepan over medium-high heat. Add sausage slices, onion, carrots and parsnips. Saute 3 minutes. Add kidney beans, chickpeas, lima beans, tomatoes, chicken broth, cumin and chili powder. Break up tomatoes with a spoon or knife and bring to a simmer. Simmer 15 minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 576 calories (26 percent from fat), 16.5 g fat (3.2 g saturated, 7.6 g monounsaturated), 63 mg cholesterol, 37.6 g protein, 75.8 g carbohydrates, 20.5 g fiber, 897 mg sodium.