Morning Sausage and Kale - 11.9g Carbs, 2.2g Fiber, 0.8g Sugar
From: Integrative Nutrition by Joshua Rosenthal 2nd Ed Update PDF
Prep Time: 5 minutes
Cooking time: 10 minutes
Serves: 2
1 tsp olive oil
1/2 small yellow onion
1 precooked chicken apple sausage
1/2 bunch kale
1 Tbsp balsamic vinegar
Slice onion into half moons (long, thin slivers)
Heat oil in a frying pan and saute onion for 5 minutes
Meanwhile, slice sausage into 1/2 inch rounds and chop the kale
into 1-inch pieces.
Add sausage and kale to the frying pan and cook for 5 minutes, or
until sausage is hot and kale has become soft.
Remove from heat and sprinkle with balsamic vinegar before eating.
If you are a vegetarian, try substituting marinated tempeh for
the sausage.
Nutrition From: www.caloriecount.about.com
Serves: 2
Serving Size: 137 g
Nutrition per Serving:
142 Calories, 57 Calories from Fat, 6.3g Total Fat, 1.4g Saturated Fat,
0g Trans Fat, 35mg Cholesterol, 280mg Sodium, 11.9g Total Carbs,
2.2g Dietary Fiber, 0.8g Sugars, 10.4g Protein
Vitamin A 211% - Vitamin C 138% - Calcium 11% - Iron 10%
Nutrition Grade: B
Good points:
Low in sugar
High in manganese
Very high in vitamin A
Very high in vitamin C
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