Chicken Sausage Kale Quinoa: A Nutritious and Easy Meal

Chicken sausage kale quinoa combines great taste with healthy ingredients. This dish is excellent for anyone wanting a nutritious meal without losing flavor. The chicken sausage boosts protein, the kale packs in vitamins, and the quinoa supplies essential amino acids. It’s simple to make, making it perfect for busy evenings or meal prep days.

This easy recipe fits into any schedule. For a meal that satisfies cravings while supporting healthier eating habits, this dish is a fantastic choice. Keep reading to find out how to prepare this tasty one-pot meal.

Key Takeaway

1. Chicken sausage kale quinoa is a balanced dish that combines protein, vegetables, and complex carbohydrates.
2. The recipe is flexible, allowing for various vegetables and flavors based on personal preference.
3. It is perfect for meal prep, making it a convenient option for busy lifestyles.

Common Ingredients

Credits: Food Impromptu

Chicken sausage kale quinoa dishes are tasty and full of nutrition. Here are the main ingredients that come together to create this meal:

1. Chicken Sausage: Usually pre-cooked or partially cooked, chicken sausage is a fantastic protein source. It comes in various flavors, like Italian or apple, which adds a flavorful twist to the dish.
2. Kale: Chopped kale is rich in vitamins A, C, and K, along with minerals like iron and calcium. Its slightly bitter taste complements the savory sausage and fluffy quinoa nicely.
3. Quinoa: Before cooking, rinsing quinoa removes its natural coating, called saponin. Quinoa stands out because it contains all nine essential amino acids, making it a complete protein. This helps keep the body strong and energetic.

Other useful ingredients include:

• Olive Oil: A staple for cooking, it adds moisture and richness.
• Tomatoes: These add freshness and a hint of acidity.
• Garlic and Ginger: These ingredients enhance the dish’s aroma and flavor.
• Fresh Herbs: Herbs like sage and basil contribute a fresh taste.
• Extra Veggies: Adding bell peppers, zucchini, or corn boosts nutrition and adds texture. (1)

Preparation Methods

Making chicken sausage kale quinoa is quick and enjoyable. Here’s a simple step-by-step guide to creating this nutritious dish:

1. Searing the Sausage: Begin by slicing the chicken sausage into bite-sized pieces. Heat a tablespoon of olive oil in a skillet over medium-high heat. Add the sausage slices to the pan. Cook them for about 1 to 2 minutes on each side, until they are golden brown at the edges. This step adds flavor and texture to the sausage.
2. Adding Vegetables: Once the sausage is ready, it’s time to introduce some color and nutrition. Dice one onion and add it to the pan. Feel free to include bell peppers or any other veggies on hand, like zucchini or mushrooms. Cook until they soften, but don’t let them get mushy. Keeping vegetables slightly firm helps maintain their freshness and taste.
3. Combining Ingredients: Now, it’s time for the star ingredients. Stir in 1 cup of rinsed quinoa, 2 cups of chopped kale, and one diced tomato. If using, add a can of drained beans for extra protein. Season everything with garlic powder, onion powder, salt, and pepper to taste. Pour in 2 cups of chicken broth. This will infuse the dish with deeper flavors. If using canned items like sun-dried tomatoes, ensure they are drained and rinsed first to keep the dish balanced.
4. Simmering and Cooking Quinoa: After mixing everything, reduce the heat to medium-low. When the edges of the mixture begin to simmer, cover the pan with a lid. Let it cook for about 15 minutes. This allows the quinoa to absorb the flavors while cooking perfectly.
5. Final Touches: Once cooked, take off the lid and fluff the quinoa gently with a fork. This will make the dish light and airy. Serve hot, and for an added punch of flavor, sprinkle some grated cheese or fresh basil leaves on top if desired. Enjoy this hearty meal that’s rich in taste and nutrition. (2)

Variations and Tips

There are plenty of ways to elevate chicken sausage kale quinoa. Here are some tasty ideas to mix things up:

1. Butternut Squash Addition: Adding roasted butternut squash brings a delightful sweetness to the dish. Dice the squash, roast it separately, and then mix it in with the kale and quinoa at the end of cooking. This adds a lovely new flavor and texture that many enjoy.
2. Sun-Dried Tomato Use: Sun-dried tomatoes are a fantastic way to boost flavor. Whether using those jarred in olive oil or the dried version, they enhance the overall taste of the meal and make it more vibrant.
3. Flexibility Options: This recipe is highly adaptable. Depending on the season or personal preferences, changing the vegetables works well. For example, baby portobello mushrooms or sweet corn can easily take the place of standard bell peppers or onions. This keeps the dish fresh and exciting.
4. Meal Prep Guidance: To streamline cooking during busy times, preparing quinoa in advance can be a game-changer. Using frozen packets or cooking individual portions saves time. Kale can be thrown in raw since it wilts quickly, adding nutrients without extra cooking time.

These variations make chicken sausage kale quinoa a flexible meal option. It’s perfect for busy weeknights or quick lunches, allowing different flavors each time while keeping the core ingredients intact.

Conclusion

Chicken sausage kale quinoa is a nourishing meal that’s simple to prepare. With just a few ingredients and straightforward cooking steps, anyone can whip up this tasty dish. It’s perfect for busy weeknights or meal prep days.

The combination of protein, vitamins, and flavors makes it a satisfying choice. Whether enjoyed on its own or with added veggies, this recipe fits a healthy lifestyle while tasting great.

FAQ

What is the best way to cook chicken sausage?

The best way to cook chicken sausage is to pan-fry or bake it. You can slice the sausages and cook them in a skillet over medium-high heat, turning occasionally, until they’re browned and cooked through. Alternatively, you can place the sausages on a baking sheet and bake them in the oven at 400°F (200°C) for 15-20 minutes, flipping halfway, until they’re fully cooked.

What are the health benefits of quinoa?

Quinoa is a highly nutritious grain that is packed with protein, fiber, vitamins, and minerals. It’s a good source of antioxidants and contains all nine essential amino acids, making it a complete protein. Quinoa is also gluten-free, making it a great option for those with gluten sensitivities or celiac disease.

How can I add kale to my chicken sausage dish?

To add kale to your chicken sausage dish, you can sauté chopped kale in the same pan as the cooked sausages. Simply add the kale to the pan and cook until it’s wilted and tender, about 5-7 minutes. You can also add the kale to the dish at the end and toss everything together to wilt the kale.

What are some tasty ways to use chicken sausage?

Chicken sausage is a versatile ingredient that can be used in a variety of dishes. Some tasty ways to use it include:

• Chicken sausage and vegetable skillet: Cook chicken sausage and diced vegetables like bell peppers, onions, and zucchini in a skillet.
• Chicken sausage and quinoa: Cook chicken sausage and quinoa together for a nutrient-dense meal.
• Chicken sausage breakfast bake: Bake chicken sausage with eggs, cheese, and vegetables for a hearty breakfast.
• Chicken sausage soup: Add sliced chicken sausage to a vegetable or bean-based soup.

How can I make a chicken sausage and quinoa casserole?

To make a chicken sausage and quinoa casserole, start by cooking the quinoa according to the package instructions. In a separate skillet, cook the chicken sausage until browned. Add the cooked quinoa, chicken sausage, and your choice of vegetables (such as diced bell peppers, onions, and kale) to a casserole dish. Top with shredded cheese or breadcrumbs, if desired. Bake the casserole at 375°F (190°C) for 25-30 minutes, or until the casserole is hot and bubbly.

What are some easy ways to incorporate apple cider vinegar into a chicken sausage and quinoa dish?

You can use apple cider vinegar in a few ways to add flavor to your chicken sausage and quinoa dish. Try mixing a tablespoon or two of apple cider vinegar into the cooked quinoa, or drizzle it over the sautéed chicken sausage and vegetables. You can also use it to make a simple vinaigrette to toss with the dish.

How can I use an air fryer to prepare a chicken sausage and quinoa meal?

To use an air fryer, you can first cook the chicken sausage in the air fryer at 400°F (200°C) for 8-10 minutes, flipping halfway, until browned and cooked through. Then, you can air fry any vegetables you want to add, like diced sweet potatoes or bell peppers, for 10-12 minutes. Finally, toss the air-fried components with cooked quinoa for a quick and easy meal.

What are some ways to make a chicken sausage and quinoa dish dairy-free?

To make a dairy-free chicken sausage and quinoa dish, you can skip any cheese or cream-based ingredients. Instead, try using a dairy-free milk alternative, such as almond or oat milk, when cooking the quinoa. You can also top the dish with chopped avocado, toasted nuts, or a drizzle of olive oil for creaminess and flavor.

How can I add more fall flavors to a chicken sausage and quinoa recipe?

To add more fall flavors to a chicken sausage and quinoa dish, you can try incorporating ingredients like butternut squash, dried cranberries, fresh sage, or apple cider. Roast cubed butternut squash and toss it with the cooked quinoa and chicken sausage. Add a handful of dried cranberries for a pop of sweetness. Or, use chopped fresh sage and a splash of apple cider to season the dish.

References:

1. https://www.lidl.com/recipes/quinoa-and-kale-pilaf-with-spinach-and-feta-chicken-sausage
2. https://greensnchocolate.com/butternut-squash-chicken-sausage-kale-quinoa-skillet/

Related Articles:

• https://milkwoodrestaurant.com/how-to-bake-chicken-sausage/
• https://milkwoodrestaurant.com/how-to-roast-chicken-sausage/
• https://milkwoodrestaurant.com/chicken-sausage-jambalaya-recipe/

Mary R. Q.

I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.