Chayote and Sausage Stew

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

Suggestions


Discover the delightful flavors of our Chayote and Sausage Stew, a dish that perfectly marries wholesome ingredients with a touch of spice. This gluten-free and dairy-free recipe is not only comforting but also packed with vibrant colors and a medley of textures, making it an ideal choice for any meal of the day.

Imagine savoring tender chayote squash alongside savory Italian sausage, all infused with the warmth of chili powder and the subtle earthiness of thyme. Each bowl is a hearty blend of black beans, sweet corn, and zesty jalapeños, creating a satisfying experience that will leave your taste buds dancing. With only 55 minutes of cooking time, this stew is perfect for busy weeknights or as a nourishing starter for gatherings.

Whether you're serving it as a cozy soup, a flavorful antipasto, or a delightful snack, this stew promises to delight a crowd of eight. At just 216 calories per serving, it's a guilt-free indulgence that doesn't compromise on taste. Gather your friends and family around the table and share this delicious dish that embodies warmth, comfort, and a touch of culinary adventure!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15 ounce canned tomatoes diced canned
  • 3  chayote squashes seeded chopped
  • 1 teaspoon chili powder 
  • 1 cup regular corn frozen
  • 3 cloves garlic minced
  • 0.5 teaspoon ground thyme 
  • 2  mild sausage links to package directions and coin italian
  • 2  jalapeño peppers diced seeded
  • 1 tablespoon olive oil extra-virgin
  • 1  onion chopped
  • 8 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