Chicken sausage with kale

Anyone who’s heard me talk about what I’ve been eating the last few months has heard the word “kale” over and over! I was introduced by a friend to kale last year and can’t get enough, especially the Italian Lacinato variety (pictured).

Kale is among those amazing greens and Superfoods you hear about all time. It is an excellent source of antioxidants found in Vitamins A, C and K; a good source of calcium, vitamin B6, magnesium, copper, potassium, iron, manganese and phosphorous. Bone health, eye health, blood health – one cup of kale packs a lot of punch!

Kale can be eaten raw, chopped up as a caesar salad or other primary leafy salad green. I’ve run across some juicing recipes that I haven’t tried yet – maybe one will show up here one day! But here is a simple, protein-rich, delicious recipe adapted from Glamour Magazine (Jan, 2011) that can be eaten on it’s own or served as a side. Takes about an hour from prep to finish; makes about 4 servings.

Ingredients

  • 1-1/2 tbsp olive oil
  • 2 tbsp water
  • 12-16 oz chicken sausage (I used smoked Italian), sliced 1-in thick and cut in half*
  • 1/4 c minced onion OR 1 large shallot, minced
  • 3 garlic cloves, sliced thin
  • 1/4-1/2 tsp red chili flakes
  • 1/8 tsp fennel seeds, crushed with knife
  • 1 tsp ground thyme (or leaves of 2 fresh sprigs)
  • 1/2 bunch of kale (about 10 leaves), chopped, stems removed
  • 1-1/2 c of chicken broth*
  • 1 can white beans, rinsed and drained
  • 2 tbsp fresh lemon juice
  • 1 c. fresh Parmesan cheese, shredded or use vegetable peeler to create ribbons
  • Salt
  • Black pepper

*Can be substituted with veggie-based varieties.

Directions

  • Heat a medium oven-safe skillet with 1 tbsp olive oil. Brown chopped chicken sausage; remove sausage and set aside.
  • Let pan cool slightly. Add 2 tbsp water, onion and garlic to sausage rendering. Saute until onions are translucent.
  • Add remaining olive oil, chili flakes, fennel seeds, thyme and kale and saute until kale wilts.
  • Add broth, white beans and lemon juice. Season with salt and pepper and bring to simmer for 5 minutes. Add the sausage back.
  • Cover and bake in oven at 350 degrees for 30 minutes, or until liquid has reduced. Remove, let stand for 5 minutes. Serve with 1/4 c parmesan cheese and extra squeeze of lemon, if desired.

Luckily I have leftovers, which I am going to eat right now! Dee-lish!

Resources

The Truth About Kale – WebMD

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