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A base for many different meals, and very healthy too.
This can be converted into Mexican, Italian, Cajun, or almost any other ethnicity.
1 can Kidney beans (or Black beans)
1 can Garbonzo beans
1 can diced tomatoes
1 large onion
1 package of sausage (the type to vary with ethnicity of the dish)
Cut up the sausage into bite-sized pieces and cook to brown and draw out most of the fat. Discard the fat and put sausage into a bowl.
Roughly cut up the onion and 'sweat' it in the same pan used for cooking the sausages, until softened. When ready (shouldn't take more than 5-8 minutes) put back the sausage, and add the cans of beans and tomato.
Now is the time to add in the 'ethnicity.' Stir in a packet of Chile mix and some Jalapeno Tabasco sauce for a Mexican meal. Or stir in some Oregano, Thyme, Rosemary, garlic, and parsley, etc., for an Italian meal. For any ethnicity, there are a set of specific herbs and spices that you can find just looking at a couple of recipes on the Net. Add those in for the flavoring of your choice. Let simmer, stirring a few times, for about 15 minutes to let the flavors blend. Because none of the ingredients are strongly flavored, the dish takes on the flavor of the seasonings very well.
25-30 minutes start to finish. Almost no fat, high fiber, high protein, low cholesterol, etc., and tastes good. Works well re-heated after being frozen too. This recipe makes about 3-4 servings, but you can double it with no difficulty. Just be sure to increase the seasonings as well, but not doubled...
Stitchawl
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