Healthy Chicken Sausage and Kale Recipe
created by
Emily O. 06/10/2024
"Chicken sausage and kale"
"The chicken sausage and kale are excellent choices. Youre making solid progress with your high fiber and protein rich lunches. Lets keep up the good work. thanks for the update!"
See commentsIngredients
- 4 chicken sausages (preferably low-fat)
- 4 cups kale, chopped
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 1 lemon, juiced
Instructions
- Heat olive oil in a large skillet over medium heat (about 2 minutes).
- Add minced garlic and red pepper flakes, sauté for 1 minute until fragrant.
- Slice the chicken sausages into rounds and add them to the skillet. Cook for about 5-7 minutes until browned.
- Add the chopped kale to the skillet, stirring well to combine. Cook for another 5 minutes until the kale is wilted.
- Season with salt, pepper, and lemon juice before serving.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 25g |
| Carbohydrates | 10g |
| Fiber | 4g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 3g |
Health Benefits
This dish is packed with lean protein from chicken sausage, which helps keep you full and supports muscle maintenance. Kale is a nutrient-dense superfood, rich in fiber, vitamins A, C, and K, promoting digestive health and overall wellness. This recipe fits well into various diets, including Mediterranean and low-carb, while being mindful of calorie intake. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of quinoa or brown rice for added fiber.
- Pair with a light vinaigrette salad for a refreshing contrast.
- Enjoy with a glass of infused water or herbal tea.
Recipe Variations and Adjustments
chicken sausage recipe
Use different flavors of chicken sausage, such as Italian or spicy, to change the dish's profile.
chicken and kale recipe
Incorporate other leafy greens like collard greens or add beans for extra protein and fiber.
chicken breast recipe
Substitute chicken sausage with grilled chicken breast, sliced and added to the kale.
FAQs About This Recipe
Can I use frozen kale for this recipe?
Yes, frozen kale can be used, but make sure to thaw and drain excess water before cooking.
How can I make this dish spicier?
Add more red pepper flakes or a dash of hot sauce to increase the heat.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be reheated easily.
What can I serve with this dish?
Consider pairing it with a light salad or whole grains like quinoa for a complete meal.
How long does it take to cook the chicken sausage?
It typically takes about 5-7 minutes to cook the sausage until browned.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chicken Sausage and Kale Recipe for its perfect balance of lean protein and fiber-rich greens. It's not only easy to prepare but also incredibly satisfying, making it an ideal choice for lunch or dinner. Packed with nutrients, this dish supports your weight loss goals while keeping you full and energized. Plus, it’s versatile enough to enjoy at home or on the go, making it a convenient option for busy lifestyles. With the delicious flavors of chicken sausage and the freshness of kale, it feels like a treat without the guilt.
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Chicken sausage and kale"
"The chicken sausage and kale are excellent choices. Youre making solid progress with your high fiber and protein rich lunches. Lets keep up the good work. thanks for the update!"