This easy kale recipe has been sponsored by Nature’s Greens but all opinions expressed here are my own.
This sausage and kale saute is loaded with color. Fresh kale is vibrant green, bold red peppers and diced carrots are sauteed with Italian sausage and served over brown rice. It’s an easy dinner recipe loaded with healthy ingredients.
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Fresh Kale Helps You Eat the Rainbow!
One of the easiest ways to improve your diet is to make sure you eat a rainbow of foods every day. That does NOT mean you should be eating red cupcakes, green shamrock smoothies and orange Cheetos! Sorry, people! The rainbow of colors has to come from nature, not a bottle of food coloring!
Boldly colored fruits and vegetables tend to be the ones that are the healthiest for us and dark green leafy greens like kale are loaded with heart healthy nutrients. This easy kale recipe was quick and simple to put together.
Like this kale recipe? Try these, too:
- Sweet Potato Chickpea Curry Recipe with Fresh Kale: Loaded with chickpeas for protein as well as plenty of veggies, it is served over rice for a vegan dinner recipe that really fills you up.
- Kale and Black Bean Quesadillas If you aren’t sure your kid will eat kale, try this recipe! Serve it with sour cream, salsa, or guacamole and let them dip to their hears content!
- Tropical Green Smoothie Recipe : Green smoothies with fresh kale have become quite popular nowadays as people are trying to find easy ways to get healthier on the go.
The brown rice did take an hour in the steamer but if you make that on the weekend you could make this Sausage and Kale saute on a busy weeknight in less than 30 minutes. I served the family this delicious kale recipe over brown rice but eaten without the rice it makes a tasty Paleo meal if you are reducing the carbohydrates in your diet. Look for organic chicken sausage for this dish for a lower fat and better for you option.
Is Kale Good For You?
This easy kale recipe is one example of a heart healthy recipe. For more heart health recipes, check out The American Heart Association. In order to create heart healthy recipes at home here are a few simple tips:
- Choose olive oil over butter, margarine or other less natural oils
- Eat a rainbow of colors every day
- Choose leaner meats like chicken or turkey rather than beef
- Make brown rice instead of white rice. It is high in B-complex vitamins; fiber; niacin; magnesium, and fiber.
- Add lots of dark, green, leafy vegetables to your diet
- Go light on the salt
Easy Kale Recipe: Sausage and Kale Saute
Fresh kale is easy to cook. Just saute the vegetables and sausage and serve over brown rice for a healthy dinner recipe you will feel good about serving.
- 6 cups cooked brown rice, cooked according to package directions
- 1 pound organic chicken sausage links, cut into bite sized pieces
- 1 large red bell pepper, chopped
- 2 large carrots, cut in rounds
- 1/2 onion, diced
- 1 TBSP garlic, minced
- salt and pepper to taste
- 5 to 6 cups chopped kale
- 1/3 cup chicken stock
- 3 to 4 TBSP olive oil
- In a 3 to 4 quart stock pot heat olive oil over medium heat.
- Add in pieces of sausage and carrots. Cook 5 minutes or until sausage is almost done.
- Add in onion and bell pepper. Stir and Saute 3 to 4 minutes or until onions start to wilt
- Add 1 TBSP minced garlic, salt and pepper. Mix until combined
- Add the chicken stock to deglaze pan and top with the fresh kale. It may look like alot but it will cook down!. Cover pot with lid and let cook 3 to 4 minutes. You want the kale slightly wilted but still vibrantly green. Remove lid and stir. Let cook without lid 2 to 3 more minutes
- Serve over brown rice
Amount Per Serving: Calories: 1213Total Fat: 59gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 44gCholesterol: 105mgSodium: 1099mgCarbohydrates: 130gFiber: 26gSugar: 15gProtein: 54g
Nutrition Information not always accurate
Diane is a professional blogger and nationally certified pharmacy technician at Good Pill Pharmacy. She earned her BS in Microbiology at the University of New Hampshire and has worked in cancer research, academics, and biotechnology. Concern over the growing incidence of human disease and the birth of her children led her to begin living a more natural life. She quickly realized that the information she was learning along the way could be beneficial to many others and started blogging and freelance writing to share this knowledge with others. Learn more about her HERE.