I know that you don't often see Chorizo, or any sausage for that matter, in a low fat recipe. The secret here is that you use a relatively small amount in a dish that serves a lot of people. But I will be honest, there are a couple of things that you must keep in mind if you are going to successfully pull this dish off and keep it low fat. When cooking the sausage, you must resist all urges to cook "just a little more" to snack on while you are cooking. I am not being silly here, I am speaking from experience. The second issue with this dish and probably the more importatnt one, is that if you happen to buy your sausage pre packaged, it is unlikely that you will buy the exact amount. If you then make this recipe for six you will end up with sausage in your fridge. Now here's where that becomes a problem for me. I have very little will power and to this end, I avoid buying things that I know I wont be able to resist. Having sausage in my fridge is never a good thing, because invariable I will end up eating the lot. So, if you are like me, here are my suggestions. If you buy the sausage pre-packaged increase the recipe to accommodate the sausage. The recipe freezes really well and it is actually quite handy to have around. If you are buying from the deli, only buy what you need. These may seem like extreme measures, but if I had the will power to resist sausage in the first place I probably wouldn't have needed to invent low fat recipes.
1 medium onion finely chopped 2 cloves garlic, crushed 8 chicken thighs, (skinless and boneless) 100g chorizo sausage 2 ears of corn, kernels removed 400g canned crushed tomato 1 tsp dark soy sauce 1 tsp paprika 1 1/2 tablespoons tomato paste 1 cup canned red or white kidney beans 250 g mushrooms roughly chopped Handful of finely chopped basil Cooking spray
Method
Spray a saucepan with cooking spray, add onions and garlic and fry until transparent. Remove from pan and set aside. Chop the chicken into large pieces and the sausage into small pieces and add to the pan, fry until browned. Return the onions and garlic to the pan and all the crushed tomato, tomato paste, soy, paprika and simmer for two minutes. Add the mushrooms, corm, beans and if the casserole is getting thick up to a cup of water. Simmer for 15 to 20 minutes or until thickened slightly.
Just before serving mix through the basil and a little salt if necessary.
Per Serve (Not including bread in photograph)
Calories
Fat
Sodium
Carbs
Fiber
Protein
180
7.0g
478 mg
14 g
3.5 g
15.5 g
Serving Suggestions
In my opinion this stew really needs a carb (but then what doesn't). In the interests of keeping things low fat, a little couscous works, as does potato mash (if you can live without the addition of butter and cream). I have actually found that if you add a couple of cloves of garlic to the pot when you are boiling the potato and then use skim evaporated milk, you can achieve a garlic mash that is really pretty good.
