Sausage and Sweet Potato Chili

Spicy sausage, sweet potatoes and kidney beans meld together in this hearty chili. With a wealth of nutrients, particularly beta-carotene (Vitamin A), sweet potatoes are sweeter than white ones, but don't have more calories or carbohydrates. Extra servings freeze well for a later meal.

1/4 lb hot or Italian low-fat sausage
1/2 cup chopped onion
1 clove garlic, minced
1-2 tsp chili powder
1/2 tsp each dried oregano and cumin
1 can (19oz/54oml) diced tomatoes without salt
2 cups cubed sweet potato
1 cup canned kidney beans, drained and rinsed
1/4 cup water
Pinch freshly ground pepper

In a large non-stick saucepan, brown the sausage over medium heat; drain fat and discard. Cut sausage into thin slices.

Add onion, garlic, chili powder, oregano and cumin to sausage. Cook for 2 minutes, stirring frequently. Add the tomatoes, sweet potato, kidney beans and water. Bring to a boil on medium heat, cover, reduce heat and cook for 25 minutes or until the sweet potato is tender. Taste and adjust the seasonings with extra pepper, oregano and cumin, if needed. Add more water if the mixture becomes too thick.

• Sweet potatoes taste much sweeter than white ones since most of the starch changes to sugar as the sweet potatoes mature. However, due to their fibre content, they have a lower glycemic index than white potatoes.