Cooking Sweet Italian Chicken Sausage with Kale: A Delicious and Nutritious Meal

Are you looking for a new and exciting recipe to add to your meal rotation? Look no further than sweet Italian chicken sausage with kale. This dish is not only delicious, but it’s also packed with nutrients and can be made in under 30 minutes. In this article, we’ll show you how to cook sweet Italian chicken sausage with kale, including the ingredients you’ll need, the cooking method, and some tips for customizing the recipe to your taste.

Ingredients and Equipment Needed

Before we dive into the cooking method, let’s take a look at the ingredients and equipment you’ll need to make sweet Italian chicken sausage with kale.

• 1 pound sweet Italian chicken sausage
• 2 cups kale, stems removed and discarded, leaves chopped
• 2 cloves garlic, minced
• 1/4 cup chicken broth
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1/4 teaspoon red pepper flakes (optional)
• 1/4 cup grated Parmesan cheese (optional)
• 1 lemon, cut into wedges (optional)

As for equipment, you’ll need a large skillet with a lid, a cutting board, a knife, and a set of tongs or a slotted spoon.

Choosing the Right Sausage

When it comes to choosing the right sausage for this recipe, you’ll want to look for sweet Italian chicken sausage. This type of sausage is made with chicken and seasoned with fennel, anise, and other spices. It’s sweet and mild, making it a great choice for this recipe.

If you can’t find sweet Italian chicken sausage, you can also use sweet Italian pork sausage or even Chorizo. Just keep in mind that the flavor will be slightly different.

Preparing the Kale

Before you start cooking, you’ll need to prepare the kale. Start by removing the stems and discarding them. Then, chop the leaves into bite-sized pieces. You can also use a food processor to chop the kale if you prefer.

Cooking the Sausage and Kale

Now that we have our ingredients and equipment, let’s talk about the cooking method. Here’s a step-by-step guide to cooking sweet Italian chicken sausage with kale:

Browning the Sausage

To start, heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, add the sausage and cook until browned on all sides, about 5-7 minutes. Remove the sausage from the skillet and set it aside on a plate.

Soften the Garlic and Kale

Next, reduce the heat to medium and add the minced garlic to the skillet. Cook for 1-2 minutes, until the garlic is softened and fragrant. Then, add the chopped kale to the skillet and cook until it’s wilted, about 3-5 minutes.

Add the Chicken Broth and Sausage

Once the kale is wilted, add the chicken broth to the skillet and stir to combine. Then, add the browned sausage back to the skillet and stir to combine.

Simmer the Sausage and Kale

Reduce the heat to low and simmer the sausage and kale for 10-15 minutes, until the sausage is cooked through and the kale is tender. Season with salt, pepper, and red pepper flakes (if using).

Customizing the Recipe

One of the best things about this recipe is that it’s highly customizable. Here are a few ways you can customize the recipe to your taste:

Add Some Acid

A squeeze of fresh lemon juice can add a lot of brightness to this dish. Simply cut a lemon into wedges and serve it on the side.

Add Some Cheese

Grated Parmesan cheese can add a lot of flavor to this dish. Simply sprinkle it on top of the sausage and kale before serving.

Spice it Up

If you like a little heat in your meals, you can add some red pepper flakes to the sausage and kale. You can also add some diced jalapenos or serrano peppers to the skillet for extra heat.

Nutrition Information

This recipe is not only delicious, but it’s also packed with nutrients. Here’s a breakdown of the nutrition information for this recipe:

Conclusion

Cooking sweet Italian chicken sausage with kale is a quick and easy way to make a delicious and nutritious meal. With just a few ingredients and some basic cooking skills, you can have this meal on the table in under 30 minutes. Whether you’re a busy professional or a busy parent, this recipe is sure to become a staple in your household.

Tips for Making this Recipe Ahead of Time

If you’re looking for ways to make this recipe ahead of time, here are a few tips:

• You can cook the sausage and kale ahead of time and refrigerate it for up to 24 hours. Simply reheat it in the skillet or in the microwave before serving.
• You can also cook the sausage ahead of time and freeze it for up to 3 months. Simply thaw it in the refrigerator or at room temperature before reheating it in the skillet or in the microwave.

By following these tips, you can make this recipe ahead of time and enjoy it whenever you want.

What is Sweet Italian Chicken Sausage and how does it differ from other sausages?

Sweet Italian Chicken Sausage is a type of sausage made from chicken and seasoned with Italian spices, such as fennel, anise, and garlic. It differs from other sausages in that it is made with chicken instead of pork or beef, and has a sweeter and more delicate flavor profile. This makes it a great option for those looking for a leaner and more flavorful sausage.

The sweetness in Sweet Italian Chicken Sausage comes from the addition of sweet Italian seasonings, which typically include a blend of herbs and spices such as basil, oregano, and thyme. This sweetness pairs well with the savory flavor of the chicken, creating a balanced and delicious taste experience.

What are the health benefits of cooking with Sweet Italian Chicken Sausage?

Cooking with Sweet Italian Chicken Sausage can be a healthy option due to the lean protein content of chicken. Chicken is lower in saturated fat and higher in protein compared to other meats, making it a great choice for those looking to reduce their fat intake. Additionally, Sweet Italian Chicken Sausage is often lower in sodium compared to other sausages, making it a good option for those with high blood pressure.

When cooked with vegetables such as kale, Sweet Italian Chicken Sausage can be part of a nutritious and balanced meal. Kale is high in vitamins and antioxidants, and when paired with the lean protein of the sausage, creates a meal that is both delicious and nutritious.

How do I cook Sweet Italian Chicken Sausage with kale?

To cook Sweet Italian Chicken Sausage with kale, start by heating a skillet over medium-high heat. Add a small amount of oil to the pan, then add the sliced sausage and cook until browned on both sides. Remove the sausage from the pan and set aside, then add the chopped kale to the pan and cook until wilted.

Once the kale is cooked, add the sausage back to the pan and stir to combine. Season with salt, pepper, and any other desired herbs or spices, and serve hot. This recipe is quick and easy to make, and can be ready in under 30 minutes.

Can I use other types of sausage in place of Sweet Italian Chicken Sausage?

While Sweet Italian Chicken Sausage is a key ingredient in this recipe, you can use other types of sausage as a substitute. However, keep in mind that the flavor and texture of the dish may be affected. For example, using a spicy sausage such as hot Italian sausage will give the dish a bold and spicy flavor, while using a milder sausage such as chicken apple sausage will result in a sweeter and more delicate flavor.

If you choose to use a different type of sausage, be sure to adjust the amount of seasoning and spices you add to the dish accordingly. You may also need to adjust the cooking time, as different types of sausage may have varying levels of fat and moisture content.

What are some other vegetables I can use in place of kale?

While kale is a key ingredient in this recipe, you can use other leafy green vegetables such as spinach, collard greens, or mustard greens as a substitute. These vegetables have a similar texture to kale and will cook down quickly in the pan.

You can also use other vegetables such as bell peppers, onions, or mushrooms in place of kale. These vegetables will add a pop of color and flavor to the dish, and can be cooked in a similar way to the kale. Simply add them to the pan with the sausage and cook until tender.

Can I make this recipe in advance?

Yes, you can make this recipe in advance. In fact, cooking the sausage and kale ahead of time can help to bring out the flavors of the dish. Simply cook the sausage and kale as directed, then refrigerate or freeze until ready to serve.

When reheating the dish, simply add it to a pan with a small amount of oil and cook until heated through. You can also reheat the dish in the microwave or oven, although be careful not to overcook the sausage or kale.

How can I serve Sweet Italian Chicken Sausage with kale?

Sweet Italian Chicken Sausage with kale can be served as a main dish, side dish, or even as a topping for a salad or pasta. You can serve it hot, garnished with lemon wedges and crusty bread, or cold, as part of a salad or wrap.

You can also serve Sweet Italian Chicken Sausage with kale as part of a larger meal, such as a hearty Italian-inspired feast. Simply pair it with other Italian dishes such as pasta, garlic bread, and a green salad, and you have a delicious and satisfying meal.