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Vegetable Stew 
   

    Makes 6 servings, about 1 1/2 cups stew & 3 dumplings each
    Prep Time: 50 minutes
    Total Time: 1 hour
    Ease of Preparation: Moderate

Ingredients
  Stew
  4 teaspoons extra-virgin olive oil, divided
  8 ounces Italian sausage links, hot or sweet
  2 pounds assorted root vegetables, peeled (see Tip) and diced
  1 large onion, diced
  4 cloves garlic, minced
  1 tablespoon chopped fresh sage or rosemary
  4 cups reduced-sodium chicken broth
  3 cups chopped dark, leafy greens, such as beet, turnip or kale

  Dumplings (if you choose to make them)
  1 1/4 cups whole-wheat pastry flour
  1/2 cup cake flour
  1 tablespoon chopped fresh sage or rosemary
  1 tablespoon baking powder
  1/4 teaspoon salt
  1 large egg, lightly beaten
  1/2 cup low-fat milk

Preparation
1. To prepare stew: Heat 2 teaspoons oil in a medium skillet over medium heat. Add sausages and cook until browned on all sides, 5 to 6 minutes. Transfer to a clean cutting board. Let cool slightly and cut into 1-inch pieces.

2. If using parsnips, quarter lengthwise and remove the woody core before dicing. Heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Cook onion, stirring occasionally, until barely tender, about 4 minutes. Add root vegetables and cook for 5 minutes. Add garlic and sage (or rosemary) and cook until fragrant, about 30 seconds. Add broth and bring to a simmer, stirring often.

3. To prepare dumplings: Meanwhile, whisk whole-wheat flour, cake flour, sage (or rosemary), baking powder and salt in a medium bowl. Add egg and milk and stir until a stiff batter forms.

4. When the stew reaches a simmer, stir in greens and the sausage and return to a simmer. Drop the dough, about 1 tablespoon at a time, over the stew, making about 18 dumplings. Adjust the heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the sausage is cooked through, about 10 minutes.


Nutritional Notes: 403 calories; 17 g fat (5 g sat, 8 g mono); 69 mg cholesterol; 45 g carbohydrate; 16 g protein; 7 g fiber; 815 mg sodium; 744 mg potassium.

Nutrition bonus: Vitamin A (150% daily value), Vitamin C (45% dv), Folate (27% dv).