Food and Nutrition

Accessibility


| Share

Mediterranean Stew

Mediterranean Stew
 
Mediterranean Stew
This healthy recipe comes from NDSU Extension Service.

Ingredients

1 pound mild Italian sausage (meatballs or large links, cut)

1 large eggplant, peeled and cubed

4 small zucchini, cut into 1/2-inch slices

1 large green bell pepper, seeded and cut into chunks

2 large red bell peppers, seeded and cut into chunks

1/2 c. flour

2 medium onions, sliced

2 cloves garlic, minced

4 Tbsp. olive oil

4 large tomatoes, peeled, seeded and cut into chunks

1 (15-ounce) can chunky style tomato sauce

1/2 c. red wine (or substitute broth or water)

1 tsp. dried oregano leaves

1 tsp. dried basil leaves

1/4 tsp. salt

1/4 tsp. pepper

1 small bay leaf (remove before serving)

1/2 c. shredded cheddar cheese

Directions

Heat oven to 350 F. If using large Italian sausage links (often sold with brats in the meat section), cut them into 1-inch chunks and brown in a nonstick pan. As an alternate, make small meatballs from Italian sausage and bake until cooked throughout. Dredge eggplant, zucchini and peppers in flour. In large skillet, heat olive oil; saute floured vegetables in small batches just until lightly browned. Add more oil if necessary. Remove vegetables; drain on paper towels. Saute onions and garlic in same skillet.

In large roaster, combine sausage and vegetables. In small saucepan, combine tomato sauce and wine; add seasonings. Heat just to simmer. Continue simmering for a few minutes to blend flavors. Pour over ingredients in roaster. Cover. Bake about 60 minutes. Place in bowls and sprinkle with cheese if desired.

 

Makes 10 servings. Each serving has 350 calories, 19 grams (g) fat, 12 g protein, 20 g carbohydrate, 5 g fiber and 640 milligrams sodium.

 

Files
Links
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.