Happy National Kale Day! Celebrate with Kale with Chicken Sausage and Whole Grains

kale bulgur

Today is the 2nd annual National Kale Day and I am proud to be an official Kale Ambassador!
I had a great time hosting a “pre-party” at the Foster City Library on Monday as part of my healthy cooking class series, The Doctor’s Spicebox.

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fostercitykale

Here is one of the dishes I developed for the class, a one pot meal of kale, turkey sausage and bulgur, one of my favorite whole grains. It went fast!

Kale with Chicken Sausage and Whole Grains

Get your iron and fiber-packed whole grains along with a healthy serving of kale in this hearty and flavorful one-pot dish.

Serves: 8

Ingredients

4 chicken sausages, sliced into discs

4 cloves garlic, peeled and chopped

4 tablespoons thinly sliced red onion

4 tbsp evoo

1 bunch kale, chopped roughly

2 tsp red pepper flakes

salt and pepper

4 cups cooked bulgur wheat (or farro, or brown rice)

Technique

1. Warm olive oil in a large frying pan over medium heat, then add sausage and saute for a few minutes until browned on both sides. Remove to a plate.

2 Add garlic and onions and saute for another few minutes until lightly browned and fragrant.

3. Add kale and continue to saute for another few minutes until kale is wilted.

4. Return the cooked sausage to the pan and stir to combine with the vegetables.

5. Add the bulgur wheat, stir to combine, then add a pinch of salt, a few grinds of black pepper and the red pepper flakes, and stir until seasonings are evenly distributed. Enjoy hot or warm.

Nutrition Info (per serving)

280 cal
30g carb
14g fat
12 g protein
369 mg sodium
1g sugar

If you’re in the San Francisco Bay Area and would like to cook with me, please see the events page on Facebook. (And if you’re on Facebook, please give it a “Like” to help me spread the good food word!)

To your health!

kale yeah

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One response

  1. Pingback: This Week in Culinary School: Week 10 | spicebox travels

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