A Delicious and Healthy Way to Go Further: Chicken Sausage and Veggie Sauté

sausage saute recipe pic

Today’s guest post is by Katherine Fischer. She is the president of the Runner’s Club of Greater Cincinnati, and a triathlete. This week, she shares a recipe that helps her “go further” when she’s staying active and fit. Follow her Tumblr at livestrongtrihard.tumblr.com or follow her on Twitter

Feel Like a Winner; Fuel Like a Winner

Eating healthy doesn’t mean you have to eat “cardboard” or “rabbit food.” As an endurance athlete, I have to eat a lot. I also have to eat healthy, but still get a nice balance of carbs, protein and healthy fats. Lucky for me, I love fresh fruits and veggies, but I still get to eat the delicious foods I love like potatoes, steak, chicken, and pasta! It’s also super important for everyone to get the healthy fats found in avocado, coconut oil, almonds and salmon. I always use coconut oil in my cooking, since it can stand high heat that olive oil can’t, and it is healthier than vegetable or canola oils.

Eating healthy also doesn’t mean you have to break the bank, or spend hours in the kitchen. Some of my favorite healthy meals take under 30 minutes to make. Here is one of my quick and easy go-to recipes that I think you will love just as much as I do, and the best part? You can add or subtract  anything you want, depending on availability, preference, or how many people you’re feeding.

Chicken Sausage and Veggie Sauté*

Recipe is for two servings.

  • 2 links chicken sausage – I love Johnsonville Chipotle Monterey Jack Cheese Chicken Sausages
  • Half red (or white) onion, sliced/julienned
  • Green bell pepper, sliced/julienned
  • Red, yellow, or orange bell pepper (I sometimes use 4-5 small sweet peppers instead), sliced/julienned
  • 2 cups baby kale
  • 1-2 (2 small, 1 medium) yellow summer squash, sliced and quartered
  • Garlic (to taste – I usually use 1 tsp chopped garlic)
  • Salt and pepper to taste
  • 1 TBSP Coconut oil
  • 1 package instant mashed potatoes or instant brown or grain rice

Cook chicken sausage according to the directions on package. For Johnsonville sausages, it’s 60 seconds in the microwave. While these are cooking, heat your coconut oil in a skillet on medium heat. Add the onion and peppers. Sauté until the onions are translucent, then add garlic and squash. Slice the chicken sausage and add it and the kale to the skillet. Cook potatoes or rice according to directions. Salt and pepper the mixture, and when the kale has wilted, remove from heat and serve over mashed potatoes or rice. Voilà!

*This recipe is also delicious with sweet potatoes instead of squash, or sliced, free-range chicken breast or grass-fed beef instead of the chicken sausage. Be creative, and use what you have on hand!

The photo on this article is courtesy crazyloucreations.blogspot.com, and uses summer sausage instead of chicken sausage. Make the recipe your own!

About Nick Philpott

Nick Philpott is the Chief Storyteller at Lebanon Ford. He believes that every vehicle and driver has a unique story to share. You can contact him directly at (513) 932-1010 or nphilpott@lebanon-ford.com.