Chicken Sausage with Kale
Serves: 4
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.
Ingredients
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
12 cup low-sodium chicken broth
2 cloves garlic, minced
14 teaspoon red pepper flakes
2 teaspoons finely grated lemon rind
1 teaspoon lemon juice
14 teaspoon salt
Directions
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.
