Dear Chef Kathleen,
 
I love to cook, and I'm a big fan of stews because they really fill you up, but the only kind I ever make is beef stew. I eat way too much meat every time I make it, and my family's getting a little tired of the same old thing. Do you have a stew recipe that's healthy?

Anna, Brighton


Dear Anna,

Of course I do, but first let me speak to the issue of portion control. Every time you cook anything, make sure you "portion control" the higher calorie ingredients of the recipe before it even gets to the table by preparing just enough for the number of people joining you at the table.

For example, when you're making a beef stew, prepare no more than 4 ounces of meat per person. Try to buy the meat in the amount you need, but if there's a deal on a larger amount that you just don't want to pass up, don't.

Make a larger batch of stew but before you sit down to eat, put the leftover stew away. Package it in appropriate family-size quantities or individual servings that you'd be proud to show the portion police.

When it's time to eat, instead of serving the stew help-yourself-style, which can turn into an all-you-can-eat waistline disaster, plate up everyone's portion and then pass around super healthy side dishes.

Easy-to-get-on-the-table options include micro-wave-steamed squash or broccoli with lemon, a drizzle of olive oil, a sprinkling of Parmesan cheese, salt and cracked black pepper, along with a garden lettuce salad.

One of my favorite winter stews is made with Italian sausage, squash and sweet potatoes. The big flavors in the sausage draw in meat lovers. The sweet potatoes and squash deliver flavor and pack a nutritional punch; beta carotene, carotenoids, potassium, vitamins C, B6 and E. Don't skimp on the chickpeas. They're rich in cholesterol-lowering soluble fiber and contain zinc, calcium, iron, folate and 12 grams of protein per cup. This outrageously delicious, high-fiber, high-flavor, easy-to-make stew will leave you feeling full (of the right stuff) and satisfied.

Italian Sausage, Squash and Sweet Potato Stew
Heat a large soup pot over medium high heat. When hot, add 1/2 pound Italian sausage and cook, stirring often until just starting to turn brown, about 2 minutes. Add 1 small diced sweet onion and 2 tablespoons of water. Cover, reduce heat to medium-low and cook until onions are cooked through and softened, about 8-10 minutes.

Add 1 (28-ounce) can of tomatoes and the juice; 3 cups low-sodium chicken broth; 2 tablespoons tomato paste; 2 peeled and diced sweet potatoes; 1 small peeled, seeded and diced squash; 1 teaspoon cumin; and 1 teaspoon fennel seed. Bring to a boil, reduce to a simmer and cook until squash is almost done, about 15 minutes.

Add 1 (15-ounce) drained and rinsed can of chickpeas and cook uncovered 7-8 minutes more or until chickpeas are heated through. Taste and adjust seasonings with salt and pepper. Serve immediately.

Serves 6-8.

Shortcut tip: If you're time-starved, cook the sweet potatoes and squash in the microwave. Here's how: Poke holes in sweet potatoes and place on a piece of plastic wrap placed directly on the floor of the microwave. Cook for 5 minutes. If it's squishy and soft, it's done. If it's not, cook in 1-minute intervals until the sweet potato has completely softened. When cool enough to handle, peel off skin and discard.

To cook squash in the microwave: Cut squash in half. Place cut-side down on a piece of plastic wrap in the microwave. Cook on high until completely softened, about 5 minutes. If it's not, cook in 1-minute intervals until done. Scrape seeds and discard.

kd@chefkathleen.com