Kale and Sausage Saute
Elevate weeknight dinners with this flavorful Kale and Sausage Sauté, a hearty and wholesome recipe that strikes the perfect balance between savory and nutritious. Featuring tender ribbons of vibrant kale, smoky or Italian sausage, and aromatic garlic and onions, this one-pan dish is quick to prepare yet packed with bold flavors. A splash of chicken stock keeps the kale tender while enhancing its earthy taste, and a squeeze of fresh lemon juice adds a zesty finish. With a hint of optional red pepper flakes for those who love a little kick, this simple yet satisfying dish is ready in just 30 minutes and pairs beautifully with crusty bread or a side of quinoa. Ideal as either a comforting main or a delicious side dish, this recipe is your ticket to an easy and nutritious meal any day of the week.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 12 ounces sausage (Italian or smoked, sliced)
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 8 cups kale, stems removed and roughly chopped
- 1 cup chicken stock (or vegetable stock)
- 0.5 teaspoon red pepper flakes (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 medium lemon, juiced
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the sliced sausage to the skillet and cook for 5-7 minutes, stirring occasionally, until browned and fully cooked. Remove the sausage from the skillet and set aside.
In the same skillet, add the diced onion and cook for 3-4 minutes, until softened and translucent.
Add the minced garlic to the skillet and cook for 1 minute, stirring frequently, until fragrant.
Gradually add the chopped kale to the skillet, stirring as it wilts to make room for more.
Pour the chicken stock over the kale and stir in the red pepper flakes, salt, and black pepper. Cover the skillet and let the kale steam for 5-7 minutes, stirring occasionally, until tender and vibrant green.
Return the cooked sausage to the skillet and stir to combine with the kale. Let the mixture cook for an additional 2-3 minutes to heat through.
Remove the skillet from the heat and stir in the fresh lemon juice for a bright finishing touch.
Serve hot as a main dish or a side. Enjoy!
Nutrition Facts
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 9.1 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 1190 mg | 52% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 3.7 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 216 mg | 17% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 949 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
