Easy Kale Recipe: Sausage and Kale Saute with Brown Rice

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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. 

Easy Kale Recipe Sausage and Kale Saute with Brown Rice

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.

fresh kale in a bowl on the counter

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.

sausage and easy kale recipe

 

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 2

 

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.   

Yield: 4 to 6

Sausage and Kale Saute with Brown Rice

Easy Kale Recipe Sausage and Kale Saute with Brown Rice

This easy kale recipe is loaded with flavor and vibrant colors. Saute fresh kale with red bell peppers, carrots, onions and spicy sausage. Serve over brown rice.

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

Ingredients

  • 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

Instructions

  1. In a 3 to 4 quart stock pot heat olive oil over medium heat.
  2. Add in pieces of sausage and carrots. Cook 5 minutes or until sausage is almost done.
  3. Add in onion and bell pepper. Stir and Saute 3 to 4 minutes or until onions start to wilt
  4. Add 1 TBSP minced garlic, salt and pepper. Mix until combined
  5. 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
  6. Serve over brown rice

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 1213Total Fat: 59gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 44gCholesterol: 105mgSodium: 1099mgCarbohydrates: 130gFiber: 26gSugar: 15gProtein: 54g

Nutrition Information not always accurate

 

Comments

  1. Looks like a great and healthy recipe, pinning! thanks for sharing 🙂 http://www.handmadeintheheartland.com

  2. Yum! That does sound delicious to me!

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