White Bean and Chicken Sausage Skillet
One-pan White Bean and Chicken Sausage Skillet with kale. High fibre, high protein, low fat, and ready in 20 minutes for busy weeknights.
Servings: 4 servings
Calories: 313kcal
Ingredients
- 1 tablespoon Olive oil
- 2 Shallots diced
- 8 Chicken sausages sliced
- 2 Garlic cloves crushed
- 800 g Cannellini beans canned; liquid included
- 250 ml Chicken stock
- 1 tablespoon Miso paste
- 80 g Kale chopped
- 0.5 tablespoon Lemon juice
- 15 g Parmesan grated
Instructions
- Heat 1 tablespoon Olive oil in a large pan and add 8 Chicken sausages (sliced) and 2 Shallots (diced). Cook until the sausage has browned, about 5 minutes.
- Add 2 Garlic cloves (crushed) and stir for just 10 seconds.
- Add 800 g Cannellini beans (including liquid), 1 tablespoon Miso paste, 250 ml Chicken stock and 80 g Kale. Stir well and bring to a simmer. Cook over a low heat for 10 minutes.
- Stir in 15 g Parmesan (grated) and 0.5 tablespoon Lemon juice and serve.
Notes
- Don’t skip the miso paste - it gives the sauce incredible depth. You can find it in the world food aisle of most supermarkets, where you would find sushi products.
- If using pre-cooked sausage, sear it well to develop the flavour.
- Don't drain the canned beans. All that bean water adds starch and makes the sauce extra creamy.
- Save the Parmesan rind and simmer it in the sauce for even more umami.
- Taste as you go - since sausage and Parmesan are salty, I wouldn't add any other seasoning, but you might prefer to.
Nutrition
Serving: 1portion | Calories: 313kcal | Carbohydrates: 39g | Protein: 28g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 3mg | Sodium: 1669mg | Potassium: 132mg | Fiber: 12g | Sugar: 2g | Vitamin A: 2028IU | Vitamin C: 22mg | Calcium: 221mg | Iron: 6mg
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