Canned tomatoes and beans add low- cost flavour and filling protein to this satisfying stew, but they're typically high in sodium. Using no-salt-added varieties means you have much more control over how much salt goes into the dish. Cost: $3.25/serving
- Portion size 4 servings
- Credits : Canadian Living Magazine: March 2015
Ingredients
Method
In large nonstick skillet, heat oil over medium heat; cook sausage, stirring often, until lightly browned, about 3 minutes. Add onion and hot pepper flakes; cook, stirring occasionally,until onion is softened, about 5 minutes.Stir in tomato paste and garlic; cook, stirring, until fragrant, about 1 minute. Add tomatoes; bring to boil. Reduce heat and simmer, stirring occasionally, until beginning to thicken, about 8 minutes.
Add beans and salt; cook, stirring occasionally, until heated through and stew is slightly thickened, about 5 minutes. Stir in tilapia; simmer until fish flakes easily when tested with fork and no longer translucent, about 2 minutes. Remove from heat; gently stir in cilantro and vinegar.
Nutritional facts per serving: about
- Fibre 9 g
- Sodium 645 mg
- Sugars 8 g
- Protein 32 g
- Calories 376.0
- Total fat 13 g
- Potassium 1248 mg
- Cholesterol 61 mg
- Saturated fat 4 g
- Total carbohydrate 34 g
%RDI
- Iron 49.0
- Folate 12.0
- Calcium 10.0
- Vitamin A 22.0
- Vitamin C 25.0
