Easy microwave sausage, kale and white beans
Whip up a quick and delicious microwave meal with our Easy Microwave Sausage, Kale, and White Beans recipe. Featuring Italian sausage, white beans, onions, chicken broth, and fresh kale, this nutritious and flavorful dish is perfect for a hassle-free, healthy dinner. Ready in minutes, it’s ideal for busy weeknights!
- 10 Mar 2024
- Cook time 8 min
- Prep time 10 min
- 1 Servings
- 5 Ingredients
This easy microwave sausage, kale, and white beans recipe is a quick and nutritious meal that you can whip up in just a few minutes. It combines savory Italian sausage with tender white beans, flavorful onion, and nutrient-rich kale. A splash of chicken broth ties everything together into a comforting and satisfying dish perfect for any time of the day.
Ingredients:
Instructions:
- Crumble the Italian sausage if it's not pre-crumbled.
- Finely chop the onion.
- Roughly chop the kale, ensuring to remove any tough stems.
- Place the crumbled sausage and chopped onion in a microwave-safe bowl.
- Microwave on high for 2-3 minutes, or until the sausage is fully cooked and the onion turns translucent. Stir halfway to ensure even cooking.
- To the cooked sausage and onion, add the white beans and chicken broth.
- Stir to combine.
- Microwave the mixture on high for an additional 1-2 minutes, or until the beans are heated through.
- Finally, add the chopped kale to the bowl. Stir well to incorporate the kale into the mixture.
- Microwave on high for another 1-2 minutes, or until the kale is wilted but still vibrant green.
- Stir the mixture thoroughly to ensure even distribution of ingredients and flavors.
- Let the dish cool for a minute before serving. Adjust seasoning if needed with salt and pepper.
- Enjoy your easy, nutritious meal straight from the microwave!
Tips:
- Ensure that the Italian sausage is cooked thoroughly before adding other ingredients.
- Chop the onion finely to ensure it cooks evenly in the microwave.
- Massage the kale briefly to make it more tender before microwaving.
- Use low-sodium chicken broth if you want to control the salt content in your dish.
- For added flavor, sprinkle some red pepper flakes or grated Parmesan cheese on top before serving.
With minimal preparation and a short cooking time, this microwave sausage, kale, and white beans recipe is ideal for those who need a healthy and hearty meal in a hurry. The combination of ingredients provides a balance of protein, fiber, and vitamins, making it a wholesome option for busy individuals.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 530kcal | 21% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 44g | 13% |
| Fiber 15g | 38% |
| Sugar 5g | 5% |
| Fat | |
| Fat 24g | 29% |
| Saturated 8g | 27% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 340ug | 38% |
| Choline 110mg | 20% |
| Vitamin B1 0.59mg | 49% |
| Vitamin B2 0.74mg | 57% |
| Vitamin B3 7mg | 42% |
| Vitamin B6 0.66mg | 39% |
| Vitamin B9 200ug | 49% |
| Vitamin B12 0.91ug | 38% |
| Vitamin C 130mg | 143% |
| Vitamin E 2.81mg | 19% |
| Vitamin K 530ug | 439% |
| Minerals | |
| Calcium, Ca 480mg | 37% |
| Copper, Cu 0.53mg | 0% |
| Iron, Fe 8mg | 75% |
| Magnesium, Mg 150mg | 35% |
| Phosphorus, P 360mg | 29% |
| Potassium, K 1550mg | 46% |
| Selenium, Se 20ug | 37% |
| Sodium, Na 770mg | 51% |
| Zinc, Zn 4.47mg | 41% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Spinach and cottage cheese turkey burgers
Serve on a soft hamburger bun for a wholesome lunch or dinner option the whole family will love.
15 Mar 2024Saganaki-style barbecue shrimps
Garnished with arugula, crumbled feta cheese, and served with zesty lemon wedges for a delightful and healthy meal.
15 May 2024Pan-fried potatoes with garlic
Perfect as a side dish or a standalone snack, these flavorful potatoes are easy to prepare and irresistibly delicious.
31 Mar 2024Chicken with red capsicum, feta and basil
Ideal for weeknight dinners or special occasions.
26 Apr 2024Garlic and olive oil sautéed kale
Perfect for weeknight dinners or a nutritious addition to any meal.
18 Apr 2024Bacon-beef burgers with pickles, onions and tomatoes
Quick and easy recipe for a delicious homemade meal.
04 Apr 2024Vegetable nuggets
Simple to prepare and packed with flavor, they’re sure to become a family favorite.
21 May 2024Upside-down banana cake
Try this easy-to-follow recipe and enjoy a sweet, caramelized banana topping with every bite.
22 Mar 2024Asparagus with horseradish butter
Featuring tender asparagus drizzled with rich horseradish-infused butter and a touch of olive oil, this dish is a delicious and easy-to-make side for any meal.
13 May 2024Spinach chicken pasta bake
Topped with gooey mozzarella for a cheesy finish, this hearty bake is perfect for a satisfying family dinner.
26 Mar 2024Thai-style chicken with noodles
Satisfy your taste buds and bring a taste of Thailand to your kitchen.
11 Jun 2024