Kale, Chicken Sausage and Barley Stew

In the winter months, it’s sometimes hard not to opt for the comfort food, but that is a good thing! In fact here is a great article on the benefits of eating in season. Click HERE.

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To keep a healthy weight, the key is to go for warming foods that will satisfy our bodies and try to avoid the foods loaded with preservatives and too much fat and sugar. I tried out this great recipe I found from William Sonoma, slightly altered it, and I recommend it for us as we get through these last few (hopefully) weeks of winter!

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You can even freeze this recipe if you have leftovers and it will taste just as a good a few weeks later after it is thawed out and heated back on the stove.

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Here is the easy recipe!

Kale, Chicken Sausage and Barley Stew

  • 2 cups (16 fl. oz./500 ml) water
  • 1 cup (7 oz./220 g) barley
  • Salt, to taste
  • 2 Tbs. olive oil
  • 1 lb. (500 g) chicken sausage links
  • 1 yellow onion, chopped
  • 4 garlic cloves, chopped
  • 1 can (14.5 oz./455 g) diced tomatoes with juices
  • 6 cups (48 fl. oz./1.5 l) chicken broth
  • 4 cups (4 oz./125 g) kale, stemmed and chopped
  • Freshly ground pepper, to taste

In a saucepan over medium-high heat, bring the water to a boil. Add the barley and a big pinch of salt, cover and reduce the heat to low. Cook until tender, 10 to 12 minutes. Drain and set aside.

Meanwhile, in a large saucepan over medium-high heat, warm 1 Tbs. of the olive oil. Add the sausage and brown on all sides, about 7 minutes. Transfer to a paper towel-lined plate.

Add the remaining 1 Tbs. olive oil, the onion and garlic to the saucepan and sauté until the onion is translucent, about 4 minutes. Cut the sausage links into 1-inch (2.5-cm) slices and return them to the saucepan. Cook, stirring often, until the sausage is cooked through, about 5 minutes. Add the tomatoes with their juices and the broth. Bring to a boil, reduce the heat to low and simmer for 10 minutes. Add the barley and the kale and cook just until the kale softens, about 5 minutes. Season the soup with salt and pepper, ladle into warmed bowls and serve immediately. Serves 4 to 6.

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