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Dinner · High Protein · High Fiber · Meal Prep

Smoky Lentil and Chicken Sausage Skillet

One pan, brown the sausage, build the lentils around it, finish with greens and vinegar.

Smoky Lentil and Chicken Sausage Skillet
Time
30 minutes
Serves
4
Protein
32g
Fiber
14g

Why this works

Lentils deliver soluble fiber that slows glucose absorption, so the protein from the sausage lands on a steady blood sugar curve instead of a spike.

Ingredients

  • 4 chicken sausages, sliced into coins
  • 1 tbsp olive oil
  • 1 onion, diced
  • 3 garlic cloves, sliced
  • 1 tsp smoked paprika
  • 2 cans (15 oz each) brown lentils, drained
  • 1 can (14 oz) diced tomatoes
  • 4 cups baby spinach
  • 2 tbsp red wine vinegar
  • Sea salt and black pepper

Method

  1. 1Brown the sausage coins in the olive oil over medium high heat, about 5 minutes, then set aside.
  2. 2Add the onion to the same pan and cook 5 minutes, then add the garlic and paprika for 1 minute.
  3. 3Stir in the lentils and tomatoes, simmer 8 minutes until thickened.
  4. 4Return the sausage, fold in the spinach until wilted, and finish with the vinegar.
  5. 5Taste, season, and serve straight from the pan.

Yvette's tip

The vinegar at the end is not optional. Acid at the finish makes a legume dish taste bright instead of heavy.

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