Spinach & Kale salad with Chicken Sausage & Whole Wheat garlic toast

I had never eaten a sausage before Neeraj served it to me for breakfast one morning. It looked good when it was pan fried with onion and tomatoes. It was Trader Joe’s spicy jalapeno chicken sausage!! I loved it!! We tried different chicken sausages thereafter, however, I didn’t develop a palate to appreciate the tough, less flavored sausages. I would be happy to take suggestions on what other varieties to try (though I don’t eat pork and beef). Anyways, this salad serves as a nice, light dinner! Vegetarians/ vegans can easily substitute the sausage with…..read the recipe! 🙂

Per serving (including the bread): 360 cals | 19 g protein | 20 g total fat | 6 g fiber

Ingredients (2 servings)

3 cups lightly packed baby spinach

3 cups lightly packed baby kale

1/8 red onion, sliced

4-6 pearl / cherry tomatoes, sliced

2 Trader Joe’s spicy jalapeno chicken sausage, sliced*

2 slices of 100% whole wheat bread (at least 3 g fiber per slice)

2 cloves garlic, chopped

4 tsp oil

2 tbsp balsamic vinaigrette

Salt & freshly ground black pepper to taste

* Vegetarians can substitute sausage (protein food) with 1/4 cup of low fat cottage cheese or 5-6 cubes (1/2″) of low fat paneer and/ or some nuts (walnuts, peanuts) per serving. Vegans can substitute with lightly spiced beans (refer to Chickpeas salad). Sausage is a processed food, and may not be recommended for those with high blood pressure. Kindly use spiced beans on this salad. The sausage I used contains 390mg Sodium.


  1. Place baby kale and baby spinach in a salad bowl.
  2. Add the sliced red onion and tomatoes. You can add other vegetables that you have on hand. For eg, shredded carrot, beet root would go well with the rest of the ingredients. Red onion & cherry / pearl tomatoes are essential ingredients for this salad to add enough flavor and taste. Cherry tomatoes are very juicy and flavorful.
  3. Heat 2 tsp oil in a non-stick pan and add the sliced sausage pieces. Pan-fry the sausage pieces till both sides are lightly caramelized. Pan-frying enhances the flavor and taste. You can use cooking spray, if you need to further cut down the calories.
  4. Drizzle the balsamic vinaigrette and sprinkle salt and pepper over the salad ingredients and mix well. Serve on a plate. Place the sausage pieces over the salad.
  5. In the same pan, heat remaining 2 tsp oil and add chopped garlic. Toast the bread slices over the garlic on medium heat. Turn over so that the garlic does not get burnt.
  6. Serve with the salad over a glass of wine. Bon Appetit!

One thought on “Spinach & Kale salad with Chicken Sausage & Whole Wheat garlic toast

  1. Pingback: NOURISHING CARROT SOUP (antioxidants, fiber & low calories!!) | Quickly Delicious

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