Nutrition and Natural Food Recipes

Potato, Chicken Sausage, and Kale Skillet Meal

Skillet meals are quick enough for breakfast and hearty enough for lunch or dinner. This recipe was arranged by Iris Briand RDN of Sol Food Nutrition and packs a good punch.  It incorporates kale into a main dish, and it is easy to prepare.

Kale is a great source of antioxidants, which decreases inflammation in the body.  It is also high in vitamins (Beta-carotene, a precursor to vitamin A, C and K) and fiber. Although all cooking methods reduce the anti-oxidant and vitamin content in kale and other vegetables, the process of steaming retains the most.

Potatoes are tubers, essentially storage organs for plants. They are high in complex carbohydrates, fiber, vitamins, and minerals. Not all potatoes are created equal: Smaller, pigmented potatoes (e.g. red, purple, orange “sweet”, or Yukon gold) have more carotenoids and other anti-oxidants! Additionally, the polyphenol content of these types of potatoes may contribute to an improved glycemic index – that means less problematic for diabetics.

Skillet meal Ingredients

  • 4 potatoes, Yukon gold or purple potatoes, diced small and pre-steamed
  • 2 organic (non-GMO) chicken sausages (pre-cooked)
  • 1 red bell pepper, diced
  • 3 shallots or 1 yellow onion
  • 1 bunch kale, chopped finely and pre-steamed
  • 2-3 TBL organic butter, olive oil, or virgin coconut oil
  • Pinch of black pepper and unbleached sea salt, like Redmond Sea Salt
  • Various herbs such as basil, thyme, oregano, or cilantro (optional)

Food Preparation

Bring a large pot to boil and steam diced potatoes in a steaming basket for 10 minutes on medium heat.  Remove the potatoes and transfer to a bowl.

Diced purple potatoes

Diced Purple Potatoes. Photo credit Iris Briand

Next, add well-washed and chopped kale to the steaming basket. Add more water. Bring back to boil and then turn down to medium.  Steam for 10 minutes.

Both potatoes and kale can be microwaved to reduce steaming times.  Just cover them partially to allow for some steam escape and microwave them for 5 minutes (potatoes) and 2 minutes (kale).

Dice the onion and pepper. Then slice the sausages into 1 inch slices.

Heat large (12 inch) skillet to medium, then add 2 TBL oil/butter.Add the onion/shallots, pepper, and sausages to the skillet.

Add 1 tablespoon of butter, olive oil, or coconut oil.  The herbs (optional) can be now be added. Mix in the steamed kale and potatoes. Cook all of the ingredients together for another 3 minutes.

The Recipe Makes 4 servings. Photo credit Iris Briand

Serve warm. Enjoy! In the rare chance that there are leftovers, they store in the fridge for up to 2 days.

Other options:

  • Try the recipe with sweet potatoes or yams.
  • Crack an egg over it, mix, and fry for a few minutes for extra protein.
  • For a vegan dish, replace the chicken sausage with baked tofu, soy curls, seitan, black beans, garbanzo beans, or kidney beans
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