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Kale, Sausage & Lentil Skillet Supper

on January 18, 2013

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Yesterday, we talked about how lentils are a strong source of nutrients. This weekend try cooking up this healthy and delicious recipe we found for your family. It includes kale, sausage, and lentils. We recommend using French green lentils. They’re smaller, cook faster, and hold their shape better than other lentils. For a veggie version, try using Trader Joe’s Italian Sausageless sausage.

Kale, Sausage & Lentil Skillet Supper

4 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 1 1/4 hours

Ingredients:

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 12-ounce package cooked chicken sausage
  • 1 large onion, thinly sliced
  • 2 tablespoons chopped garlic
  • Pinch of crushed red pepper, or to taste
  • 2 1/2 cups water
  • 1 1/2 cups red wine
  • 1 cup lentils, preferably French green
  • 12 cups chopped kale leaves, tough stems removed
  • 1 teaspoon chopped fresh sage
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Preparation:

  1. Heat 1 teaspoon oil in a large skillet over medium heat. Add sausages and cook until browned on all sides, 4 to 5 minutes total. Transfer to a clean cutting board.
  2. Add the remaining 2 teaspoons oil and onion to the pan and cook until browned, 4 to 5 minutes. Add garlic and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Add water and wine, increase heat to high and bring to a boil, scraping up any browned bits. Add lentils, reduce heat to maintain a simmer, and cook, partially covered, for 40 minutes.
  3. Add kale, sage and salt and cook, covered, stirring occasionally, until the lentils and kale are tender, about 10 minutes more. Slice the sausage and stir into the pan along with pepper. Cover and cook until heated through, about 2 minutes.

Nutrition:

Per serving: 500 calories; 11 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 58 g carbohydrates; 32 gprotein; 16 g fiber; 665 mg sodium; 1597 mg potassium.

Nutrition Bonus: Vitamin A (620% daily value), Vitamin C (410% dv), Folate (79% dv), Potassium (46% dv), Magnesium (34% dv).

Carbohydrate Servings: 3

Exchanges: 2 starch, 4 vegetable, 3 lean meat, 1 fat

Source & image: eatingwell.com

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