Chayote and Sausage Stew

Gluten Free
Dairy Free
Health score
16%
Chayote and Sausage Stew
55 min.
8
216kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15 ounce canned tomatoes diced canned
  •  chayote squashes seeded chopped
  • teaspoon chili powder 
  • cup regular corn frozen
  • cloves garlic minced
  • 0.5 teaspoon ground thyme 
  •  mild sausage links to package directions and coin italian
  •  jalapeño peppers diced seeded
  • tablespoon olive oil extra-virgin
  •  onion chopped
  • servings salt and pepper to taste

Equipment

  • frying pan
  • paper towels
  • sauce pan

Directions

  1. Place a large saucepan over medium-high heat; cook the sausage in the skillet until browned; remove the sausage to a plate lined with paper towels.
  2. Add the olive oil. onion, and garlic to the skillet; cook and stir until the onions are translucent, 3 to 5 minutes. Return the sausage to the pan along with the chayote squash and jalapeno peppers; cook and stir until the squash begins to soften, 10 to 15 minutes. Stir in the tomatoes, black beans, corn, thyme, and chili powder; season with salt and pepper. Cook until completely heated through, about 10 minutes more.

Nutrition Facts

Calories216kcal
Protein16.73%
Fat44.33%
Carbs38.94%

Properties

Glycemic Index
19.38
Glycemic Load
1.57
Inflammation Score
-6
Nutrition Score
12.375217417012%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
2.99mg

Nutrients percent of daily need

Calories:216.42kcal
10.82%
Fat:11.12g
17.11%
Saturated Fat:3.51g
21.97%
Carbohydrates:21.99g
7.33%
Net Carbohydrates:15.43g
5.61%
Sugar:3.92g
4.35%
Cholesterol:21.28mg
7.09%
Sodium:679.79mg
29.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.44g
18.89%
Fiber:6.56g
26.25%
Folate:99.69µg
24.92%
Vitamin C:17.73mg
21.5%
Vitamin B1:0.32mg
21.19%
Manganese:0.41mg
20.66%
Vitamin B6:0.32mg
15.91%
Potassium:551.52mg
15.76%
Copper:0.31mg
15.33%
Phosphorus:148.53mg
14.85%
Iron:2.53mg
14.05%
Vitamin B3:2.57mg
12.85%
Selenium:8.51µg
12.16%
Magnesium:48.39mg
12.1%
Vitamin B2:0.18mg
10.65%
Zinc:1.5mg
9.99%
Vitamin E:1.2mg
8.03%
Vitamin K:7.96µg
7.58%
Vitamin B5:0.61mg
6.09%
Calcium:58.72mg
5.87%
Vitamin A:231.84IU
4.64%
Vitamin B12:0.25µg
4.25%
Source:Allrecipes