Kale Sausage
Savor the perfect balance of hearty and healthy with this Kale Sausage recipe! Featuring tender kale leaves, flavorful Italian sausage, and aromatic hints of garlic and onion, this one-pan dish comes together in just 30 minutes, making it an ideal choice for busy weeknights. A touch of crushed red pepper flakes adds just the right amount of heat, while a squeeze of fresh lemon juice ties it all together with a bright, tangy finish. This nutrient-packed meal is delicious served as a standalone entrée or paired with crusty bread or rice for a complete comfort food experience. Perfect for lovers of quick, wholesome dinners, this recipe is a delicious way to enjoy leafy greens with a savory twist.
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Recipe Information
Ingredients
- 10 cups kale
- 4 links Italian sausage
- 1 medium yellow onion
- 3 cloves garlic
- 2 tablespoons olive oil
- 0.5 teaspoons crushed red pepper flakes
- 0.25 teaspoons black pepper
- 0.5 teaspoons salt
- 1 tablespoon lemon juice
Instructions
Wash the kale thoroughly and remove the tough stems. Tear the leaves into bite-sized pieces and set them aside.
Remove the sausage from its casings and set aside. Dice the onion and mince the garlic.
In a large skillet or sauté pan, heat the olive oil over medium heat.
Add the diced onion to the pan and sauté for 3-4 minutes until they are soft and translucent.
Add the garlic and crushed red pepper flakes to the pan. Cook for 1 minute, stirring frequently, until fragrant.
Add the sausage to the pan, breaking it apart with a wooden spoon. Cook for 6-8 minutes until browned and fully cooked.
Once the sausage is cooked, reduce the heat to medium-low. Gradually add the kale to the pan, stirring as you go to wilt the leaves.
Season with salt and black pepper, then continue cooking for 5-7 minutes, or until the kale is tender.
Remove the pan from heat and drizzle the lemon juice over the dish for a bright, fresh finish. Toss to combine.
Serve hot as a main dish or as a side alongside crusty bread or rice.
Nutrition Facts
Calories |
371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 928 mg | 40% | |
| Total Carbohydrate | 8.1 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 3.0 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 180 mg | 14% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 537 mg | 11% | |
*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.
