Chicken sausage with kale

Shape, Feb, 2005 by Victoria Abbott Riccardi

A nutritional powerhouse, kale is adored by foodies and nutritionists alike. This cruciferous veggie is loaded with calcium, fiber and cancer-fighting antioxidants and abounds with beta carotene and the compound sulforaphane, which research shows can help protect against certain cancers. The hearty winter vegetable is available in green, purple and dinosaur (so called because of its bumpy leaves) varieties. To prepare it, wash the leaves, then fold in half and cut out the tough center rib. Add the raw leaves to long-simmering soups, or pre-steam before tossing into quick-cooking pasta sauces or salads.

Serves 4

Prep time: 15 minutes

Cook time: 30 minutes

  1 pound kale, tough stems and center ribs removed, leaves cut into
    thin ribbons
  4 teaspoons olive oil, divided
  1 pound uncooked chicken sausages
  1 medium onion, peeled, halved lengthwise and thinly sliced into
    crescents
1/2 cup low-sodium chicken broth
  2 cloves garlic, minced
1/4 teaspoon red pepper flakes
  2 teaspoons finely grated lemon rind
  1 teaspoon lemon juice
1/4 teaspoon salt

Bring 2 cups of water to a boil in a large skillet. Add kale, cover and cook over medium-high heat for 10 minutes. Drain and set aside.

Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Add sausages and onions; brown for 8 minutes. Transfer sausages to a plate. In same skillet add broth, garlic and red pepper flakes. Reduce heat to medium, then add kale. Cook, stirring occasionally, for 10 minutes. Add sausages, cover skillet, and continue cooking for 2 minutes, or until sausages are cooked through. Turn off heat and stir in 2 teaspoons grated lemon rind, 1 teaspoon lemon juice, salt and remaining 2 teaspoons of oil. Nutrition score per serving (1 sausage, 1/4 of kale mixture): 261 calories, 46% fat (13.5 g; 3.8 g saturated), 20% carbs (12.8 g), 34% protein (22.3 g), 1.9 g fiber, 227 mg calcium, 3.7 mg iron, 980 mg sodium.

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