Sweet Italian chicken sausage with kale is a simple, flavorful dish that’s both hearty and healthy. The savory sweetness of the sausage pairs perfectly with the earthy bite of kale. It’s quick to prepare—just slice the sausage, sauté it with garlic, then toss in fresh kale until it wilts.You can add a splash of chicken broth or olive oil for extra flavor. Serve it over pasta, rice, or enjoy it on its own. Packed with protein and vitamins, it’s a balanced meal that’s great for weeknights. Keep reading for tips to make it even better!
Key Takeaway
- Sweet Italian chicken sausage is leaner than pork sausage.
- Kale is packed with vitamins and nutrients.
- This dish is perfect for a weeknight dinner.
What is Sweet Italian Chicken Sausage?
Sweet Italian chicken sausage is made from ground chicken. It’s seasoned with spices like fennel, garlic, and red pepper. Sometimes, a little sugar or honey is added to give it a sweet twist. Many people prefer chicken sausage because it’s a healthier choice compared to pork sausage. It has less fat and fewer calories.When cooking, it’s wise to look at the nutrition facts. Sweet Italian chicken sausage typically has less total fat and less saturated fat than traditional pork sausages. This makes it a better choice for people wanting to eat healthier.For instance, one link of sweet Italian chicken sausage might have around 150 calories and only 7 grams of fat. On the other hand, pork sausage can have up to 200 calories and 16 grams of fat! That’s a noticeable difference that can help when choosing meals.
Why Add Kale?
Credits: Bunee’s Catering Service LLC
Kale is a leafy green vegetable that boasts many health benefits. It’s loaded with vitamins A, C, and K, plus it contains calcium and iron. These nutrients are essential for keeping our bodies strong and healthy. Kale has a slightly bitter taste, which pairs well with the sweetness of the Italian chicken sausage. When cooked together, their flavors blend beautifully. Adding kale to meals encourages people to eat more greens, which is beneficial for everyone!
Here are some reasons to love kale:
- High in Vitamins: One cup of cooked kale offers a significant portion of daily vitamin needs.
- Calcium Source: Just one cup provides about 10% of daily calcium needs, which is vital for bone health.
- Iron-Rich: Iron helps carry oxygen in the blood, supporting overall health.
Cooking Sweet Italian Chicken Sausage with Kale
This dish is super easy to make. Here’s a simple recipe to follow:
Ingredients
- 1 lb sweet Italian chicken sausage
- 1 bunch of kale, washed and chopped
- 2 cloves of garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Heat the Oil: Pour the olive oil into a large pot over medium heat. Let it warm up.
- Cook the Sausage: Add the sweet Italian chicken sausage to the pot. Brown the sausage on all sides. Once done, remove it from the pot and set it aside.
- Sauté Garlic: In the same pot, add the minced garlic. Cook it until it becomes fragrant. This should only take a minute or so.
- Add Kale: Toss in the chopped kale. Stir it well and cook until tender. This usually takes about 5 minutes. Season with salt and pepper to taste.
- Combine Ingredients: After the kale is cooked, return the sausage to the pot. Mix everything together until heated through.
- Serve: Enjoy the dish warm on its own or serve it over pasta, rice, or with bread.
This recipe is quick and perfect for a weeknight dinner.(1) Families can sit down together and enjoy a meal that’s not only delicious but also easy to prepare. Plus, kids can help out in the kitchen, making it a fun activity.
Why Is This Dish Good for You?
Tips for Cooking
- Choose the Right Pot: A Dutch oven or large pot works well for cooking. It helps everything cook evenly.
- Add Some Spice: If you like a bit of heat, sprinkle in some red pepper flakes while cooking.
- Enhance the Flavor: Grate some parmesan cheese on top before serving for added taste.
- Store Leftovers: Leftovers can be kept in the fridge and reheated for lunch the next day, making it a convenient option.
Cooking can be an enjoyable experience, and this dish is a fantastic way to enjoy a healthy meal. With just a few simple ingredients, anyone can whip up sweet Italian chicken sausage with kale!
Conclusion
Sweet Italian chicken sausage with kale is a quick, healthy dish bursting with flavor. The sweetness of the sausage balances the hearty, slightly bitter kale, creating a perfect combo. It’s easy to cook—just sauté, toss, and serve. Great for busy nights, it’s packed with protein and nutrients to keep you going. Plus, it’s a meal the whole family can enjoy together. Grab your skillet and give this tasty recipe a try tonight!
FAQ
How do I make chicken sausage with kale pasta that’s gluten free?
Cook gluten free pasta according to package directions. In a large pot over medium heat, sauté italian chicken sausages until golden brown. Add minced garlic, chopped kale, and white beans. Season with salt and pepper, red pepper flakes. Add chicken stock and simmer. Toss with pasta and top with grated parmesan cheese.
What’s the best way to cook sweet italian chicken sausage for a weeknight dinner?
Heat extra virgin olive oil in a skillet over medium heat. Add italian chicken sausages and cook until golden brown, stirring occasionally. Perfect for a super easy weeknight dinner. The sausages are fully cooked when internal temperature reaches 165°F. Serve warm with your favorite sides.
How healthy is sweet italian chicken sausage compared to pork sausage?
Sweet italian chicken sausage has less total fat than usda data for pork sausage. It’s minimally processed with reduced fat content, lower saturated fat, and no trans fat or artificial ingredients. It also provides dietary fiber and protein while keeping total carbohydrate and total sugars low.
What can I add to my chicken sausage skillet recipe to make it more flavorful?
Season with kosher salt, black pepper, and red pepper flakes. Add minced garlic and olive oil for depth. For extra flavor, use chicken broth or wine to deglaze the pan. Finish with fresh grated parmesan cheese. The amount per serving of seasonings can be adjusted to taste.
How do I make sure my chicken sausage and kale is properly cooked?
Cook spicy italian chicken sausage over medium heat until golden brown. Add the kale and cook until wilted. The serving size is typically one link per person. Save some pasta water to help create a silky sauce. For food safety, ensure sausages reach proper internal temperature.
References
- https://delawaretoday.com/food/recipes/sausage-kale-pasta/
- https://www.howsweeteats.com/2024/02/smoked-sausage-potato-soup/
Related Articles
- https://milkwoodrestaurant.com/chicken-sausage-kale-quinoa/
- https://milkwoodrestaurant.com/chicken-sausage-meal-prep/
- https://milkwoodrestaurant.com/chicken-and-sausage-healthy-recipes/
Was this helpful?
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.
