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Chicken-Sausage & Kale Stew

:  The EatingWell Healthy in a Hurry Cookbook (2006)

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A splash of vinegar is a long-standing chef's trick for soups. Added just before you serve the soup, vinegar brightens the taste considerably. Use your favorite style of chicken sausage to add variety to this dish.


Chicken-Sausage & Kale Stew Recipe

Makes: 6 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 4 cups kale, torn into bite-size pieces and rinsed
  • 2 14-ounce cans reduced-sodium chicken broth
  • 4 plum tomatoes, chopped
  • 2 cups diced cooked potatoes, (see Note), preferably red-skinned
  • 1 teaspoon chopped fresh rosemary
  • 1/2 teaspoon freshly ground pepper
  • 1 12-ounce package cooked chicken sausages, halved lengthwise and sliced
  • 1 tablespoon cider vinegar

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Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and kale and cook, stirring often, until the onion starts to soften, 5 to 7 minutes.
  2. Stir in broth, tomatoes, potatoes, rosemary and pepper. Cover, increase heat to high and bring to a boil, stirring occasionally. Reduce heat and simmer, covered, until the vegetables are just tender, about 15 minutes. Stir in sausage and vinegar and continue to cook, stirring often, until heated through, about 2 minutes more.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • Note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.

Nutrition

Per serving: 214 calories; 7 g fat ( 1 g sat , 2 g mono ); 40 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 14 g protein; 3 g fiber; 346 mg sodium; 689 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (120% dv), Potassium (20% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat


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Recipe Categories

Type of Dish
Main dish, poultry
Soups/stews
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Total Time
45 minutes or less
Servings
6
Main Ingredient
Chicken
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Entertaining, casual
Make ahead instructions
One dish meals
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
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