Easy microwave sausage, kale and white beans
This easy microwave sausage, kale, and white beans recipe combines savory Italian sausage with white beans, onion, and nutrient-rich kale, creating a quick and nutritious meal. Ready in just a few minutes, it's perfect for any time of the day.
Cook time 8 min
Prep time 10 min
Ingredients:
3 oz italian sausage1/2 cup white beans
1/4 cup onion
1 tbsp chicken broth
2 cups kale
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.
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!
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.
Easy microwave sausage, kale and white beans FAQ:
Microwave the crumbled sausage and chopped onion on high for 2-3 minutes, stirring halfway through to ensure even cooking, until the sausage is fully cooked and the onion is translucent.
Yes, you can substitute Italian sausage with ground turkey, chicken sausage, or a plant-based alternative. Cooking times may vary slightly depending on the protein choice.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave until heated through before serving.
The sausage is fully cooked when it is no longer pink in the center and has reached an internal temperature of 160°F (71°C). Ensure there are no raw meat juices.
Yes, you can use frozen kale. Just add it directly to the mixture without thawing, but you may need to microwave it for an additional minute to ensure it’s heated throughout.
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.
Nutrition per serving
1 ServingsCalories 530kcal
Protein 33g
Carbohydrates 44g
Fiber 15g
Sugar 5g
Fat 24g
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