Kale, Sausage & Pepper Skillet

11 45 201
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 2
Kale, Sausage & Pepper Skillet
Health Highlights

Ingredients


4 link Smoked link sausage, pork and beef (or turkey or beef)
1/2 large Red onion (julienned)
1/2 medium pepper(s) Red bell pepper (julienned)
3 clove(s) Garlic (minced)
1 1/2 tbsp hulled Hemp seeds, shelled
1 pepper(s) Red chili pepper (also chile or chilli) (or jalapeño pepper)
1/2 bunch Kale (stems removed and roughly chopped into 1” ribbons)
1/2 cup Water (tepid)
1 tsp Fennel seed
1 dash Black pepper (to taste)
1 tbsp Extra virgin olive oil

Instructions


  1. Preheat your oven to 400°F. Heat an oven-safe skillet over medium heat. When the skillet is hot, add 1 tbsp oil. Add sausages to the skillet and brown for 4-5 minutes or until a golden brown crust is formed. Flip and brown the other side for another 4-5 minutes.
  2. Transfer sausages to a plate and set aside for the moment.
  3. Drain all but 3 tbsp of the rendered juices in the skillet. Add in the onions, peppers, garlic and chilli. Season with a pinch of pepper. Sautée until the onions are translucent and the peppers have softened (approx. 7-10 minutes). Stir occasionally to avoid burning.
  4. Add 1 tsp fennel seeds and cook for 1 minute to release their essential oils.
  5. Add 1/2 cup water and scrape any brown bits off the bottom of the skillet with a spatula or wooden spoon.
  6. Working in batches, start to add the kale 1-2 handfuls at a time. Don’t worry, as the kale heats, it will significantly reduce in volume. Continue to toss it with the hot vegetables and water until it all fits into the skillet.
  7. Once all of the kale is all in, lay the sausages overtop of the wilted greens and transfer the skillet to the preheated oven. Cook approx. 15 minutes at 400°F. When done cooking, sprinkle with 1 1/2 tbsp of hemp seeds.

Nutrition Facts

Per Portion

Calories 201
Calories from fat 116
Calories from saturated fat 11.2
Total Fat 12.9 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.3 g
Cholesterol 0
Sodium 81 mg
Potassium 742 mg
Total Carbohydrate 16.7 g
Dietary Fiber 8.2 g
Sugars 5.5 g
Protein 8.6 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 3.1

Energy sources


Pygal25%442.3281317172693133.2321564514776658%358.18391277005145279.9948283013459317%334.98534255507013119.6757468333364925%58%17%CarbohydratesFatProtein

Meal Type(s)





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