Wednesday, October 5, 2016

Chicken Sausage and Kale over Rice Recipe

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When I began to change my eating habits, one of the biggest hurdles I faced was those nights when I didn't feel like cooking a big meal.  Usually I would throw in a frozen pizza or order out, but it's not that simple when you're eating healthy.  So one night I LITERALLY tossed together some stuff in a pan, and my Chicken Sausage and Kale over Rice was born!

The finished chicken sausage and kale over rice, on a white plate, with the title above it.

The key is finding that one ingredient, usually a protein, that can be cooked quickly, but is full of flavor.  For me it's having chicken sausage on hand at all times.  It's an easy, lean, protein that goes with anything.  I know you're going to love this meal, so...

Let's get started!

Chicken Sausage and Kale over Rice Recipe:
*Prep Time: 10 min.  *Cook Time: 10 min.  *Difficulty:  Easy  *Servings: 4-6


The ingredients needed to make the chicken sausage and kale over rice recipe.

  • 1 lb of Chicken Sausage (I like the feta and spinach kind), sliced
  • 2 lb of Curly Kale, stemmed and chopped
  • Cooked Brown Rice
  • 1 Onion, diced
  • 4-6 Cloves of Garlic, sliced
  • 1 Tbsp Extra Virgin Olive Oil
  • 2 tsp Lemon juice
  • Salt and Pepper, to taste
  • Crumble Feta or Blue Cheese, to top
To begin you will need to prepare the brown rice according to the directions on the package.  Many supermarkets are now offering rice in the freezer section that you just have to throw in the microwave. 

A little extra virgin olive oil in a deep skillet, on the stove.

For this dish you will need a DEEP skillet.  I am using the one from the Food Network brand 10-pc. Hard-Anodized Nonstick .  I invested in this set several years ago, and it is BY FAR one of the best pan sets I have ever purchased.  

Place the skillet over a medium/high heat and allow the pan to get hot.

Diced onion in the hot, deep, skillet.

Once the pan is hot, add the onion.
Stir around until the onion become soft and translucent, about 1-2 minutes.

The sliced chicken sausage in the skillet.

Once the onion is soft and translucent add the chicken sausage and let it brown in the pan, about
2-3 minutes.

Thinly sliced garlic added to the pan.

Once the chicken sausage begins to brown add the sliced garlic and

The chopped kale added to the pan.

The kale to the pan.

Lemon juice being added to the pan.

To season, add the lemon juice,

Extra virgin olive oil being added to the pan.

Extra virgin olive oil,

Salt being added to the pan.


Pepper being added to the pan.

And pepper.

Cover the pan and let cook for 10 minutes, stirring occasionally.

The fully cooked chicken sausage and kale in the pan.

And it's that simple!  Your chicken sausage and kale are ready to go.

The Chicken Sausage and Kale on a white plate, over rice, with a fork to the side.

Serve it over the brown rice and top with a little feta cheese. I promise you that this will be one of the most delicious meals you have ever put in your mouth.  One of the things I have learned about healthy cooking is that you don't need butter, cream, and a whole lot of cheese to make things taste good.  This Chicken Sausage and Kale over Rice recipe is the perfect example of that.  A few quality ingredients, seasoned well, and you will not believe that flavor pay off.  So get in the kitchen and give it a try tonight!  And as always...

Happy Reading, Happy Eating, and Happy Living,
~The Kitchen Wife~


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