By Helen Chin Lui of The Healing Place in Medfield, MA
Prep Time: 30 minutes
Cooking Time: 1 hour
Serves: 6-8
Cooking Time: 1 hour
Serves: 6-8
2-3 pounds either lite, beef, or pork Kielbasa sausage, cut in 1 inch chunks
Note: If you prefer you not use to so much sausages you can substitute the sausage with 1 pound of sausages with 2 pounds of chicken parts or all chicken. In the Lui household we use 4 pounds of sausages. This feeds 4 people (three people are men.)
1 pound of any size peeled shrimp(can substitute with little neck clams)
1 large chopped onion
2 large chopped red or green peppers
2 large chopped celery ribs
½ or 1 whole jalapeno pepper cut in half
Note: depending on how hot you like it you can remove some or all of the internal seeds. The seeds make the heat. If you want light heat substitute with ¼ or ½ teaspoons of red pepper flakes. Or if you really want it fire engine hot use two jalapeno peppers.
1 large bay leaf
4-5 chopped garlic cloves (we like garlic, we use about 8 cloves)
2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon black pepper (we use about ½ teaspoon)
salt to taste (we don’t use any salt)
1 32oz can whole tomatoes in sauce
1 8oz bottle of clam juice (this is where the salt is concentrated along with the sausages and canned tomatoes)
1 small can of tomato paste
Directions:
With a little of oil in a large pot (we use a 10 qt stock pot) brown the Kielbasa sausage until lightly brown. Set aside.
With a little of oil in a large pot (we use a 10 qt stock pot) brown the Kielbasa sausage until lightly brown. Set aside.
In the same pot, add garlic and brown slightly in a little oil. Add celery, onion and green/red pepper and jalapeno pepper and cook until the vegetables are limp (about 2-3 minute.) Stir. If you were going to use chicken add it on top of the vegetables and brown on both sides (about 5 minutes.) Add the bay leaf, thyme and oregano, stir, and cook for another 2-3 minutes. Add canned tomatoes, tomato paste, clam juice. Stir. Put the sausages back in the pot. Stir. Bring to a boil and turn down the heat to low and cook for another 45 minutes or until the chicken is tender. Stir from time to time. In the last 5 minutes of cooking, add the shrimp. By adding the shrimp at the end this will keep the shrimp tender. Remove jalapeno pepper.
Note: The stew will taste better the next day given the spices a chance to blend.
Serve with rice. Enjoy.
I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
Interested in more articles about frugal fitness?
Read My Posts:
Stay Frugal & Fit My Friends!
Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
Also visit the Bootstrap Businessman
