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.
- 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 | 26% |
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 | 59% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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