Italian Stew

This has all the comfort, flavor and heartiness of a beef and potato stew, but with far fewer carbs and calories and much more nutritional value. We're replacing beef with lean turkey Italian sausage, potatoes with cauliflower and gravy with crushed tomatoes. And adding kale and quinoa. So, you know... we'll practically be bionic after we eat this. :-) Plus it's YUMMY! So it's good news all around!


Olive oil

1 large onion, diced

1 head cauliflower, cut into bite-sized pieces



1 pound lean turkey Italian sausage

6-8 cups low sodium chicken broth

1 large can (28 oz.) crushed tomatoes with basil, oregano and garlic (or just plain tomatoes, and you can add your own seasoning)

1/3 cup rinsed red quinoa

2-3 handfuls of kale, washed and torn into bite-sized pieces

2 tablespoons garlic paste

Your favorite shredded cheese to accompany Italian dishes (I used a blend of parmesan, asiago, romano and mozzarella)


1. Preheat oven to 400 degrees.

2. Coat the bottom of a large Dutch oven or soup pot with olive oil. Add onion and saute over medium heat until it becomes translucent.

3. Toss cauliflower with olive oil, salt and pepper and spread onto a baking sheet. Bake for 30-35 minutes, until well-browned. (Don't be afraid of some pretty dark edges. It adds so much flavor.)

4. Add Italian sausage to onions and cook until browned. Drain well and return to pot.

5. Add chicken broth (more or less depending on how thick you like your stew) and crushed tomatoes and mix well. Increase heat and bring to boil.

6. Add quinoa and allow to boil for 5 minutes.

7. Reduce heat and add garlic paste. Blend well. Add kale and simmer for 15-20 minutes.

8. Add roasted cauliflower and stir to combine well. Simmer until warmed through.

9. Serve with a sprinkling of shredded cheese(s).