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.

Screen Shot 2014-02-26 at 5.23.42 PM

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!

Image1 (2)

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.


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.

Image1 (2)

Leave a comment

Filed under Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s