Kale and sausage meal
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 196.9
- Total Fat: 10.2 g
- Cholesterol: 20.9 mg
- Sodium: 411.4 mg
- Total Carbs: 18.4 g
- Dietary Fiber: 2.8 g
- Protein: 9.8 g
View full nutritional breakdown of Kale and sausage meal calories by ingredient
Number of Servings: 4
Ingredients
-
Ingredients
1 Tbsp olive oil
1/2 pound bulk sweet Italian sausage, or other sausage (use gluten-free sausage if cooking gluten-free)
1 onion, sliced thin (about 1 1/2 cup's worth of sliced onions)
2 large garlic cloves, sliced thin
1 pound kale (1 large bunch), center thick rib removed, leaves roughly chopped
1/2 cup chicken or vegetable stock
1 15-ounce can of white beans, rinsed and drained
Salt and pepper
Method
1 Heat the olive oil in a large sauté pan over medium-high heat and add the bulk sausage; if you can't find bulk sausage, remove the casings on the links. Cook for 3-4 minutes, then add the onion slices and turn the heat to high. Cook until the edges of the onions brown, about 3-4 minutes. Add the garlic and cook for another minute.
2 Add the kale, sprinkle salt over everything, then add the chicken stock. Cover the pan, lower the heat to medium and cook for 2 minutes.
3 Uncover, mix everything well (the kale will have cooked down by now) and add the beans. Cover the pot again and lower the heat to low. Cook another 5 minutes, then turn off the heat. Let stand 5 minutes, then serve.
Yield: Serves 4-6 as a side dish.
Directions
Serving Size: 4 servingz
Number of Servings: 4
Recipe submitted by SparkPeople user DAD2GETFIT.