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Stovetop~35 minComplexity

Chicken Sausage White Bean Skillet

Chicken Sausage White Bean Skillet delivers 33g protein and 526 calories per serving—a moderate option for balanced meal prep. Four servings cook on the stovetop in quick time, providing a fiber-rich base for sustained energy between training sessions. Use this when you're balancing protein, carbs, and overall calorie needs.

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Ingredients

4 servings
  • Chicken Sausage Links(340g)
  • Vegetable oil(30g)
  • Yellow Onion
  • Garlic(120g)
  • Beans, Cannellini, Canned, Drained(425g)
  • 1/2 tsp salt ($0.02)
  • Oregano, Dried(3g)
  • Paprika, Smoked(1g)
  • 1/4 tsp freshly cracked black pepper ($0.02)
  • Low Sodium Chicken Broth(240g)
  • Spinach(480g)

Instructions

  1. 1Slice the chicken sausage into round medallions about ¼–½ inch thick.
  2. 2Heat a large skillet over medium heat, add half the vegetable oil, then add the sliced chicken sausage and cook 1–2 minutes per side over medium heat until golden brown on both sides. Transfer the sausage to a plate and set aside.
  3. 3Add the remaining vegetable oil to the same skillet, then add the diced onion and minced garlic. Sauté over medium heat for 3 minutes until the onion is translucent and the garlic is fragrant.
  4. 4Add the drained cannellini beans, dried oregano, and smoked paprika to the skillet. Pour in the low sodium chicken broth and stir gently to combine.
  5. 5Bring the mixture to a simmer over medium-high heat and cook for 4–5 minutes, stirring occasionally, until slightly thickened.
  6. 6Add the fresh spinach to the skillet and cook over medium heat for 1–2 minutes, stirring gently, until the spinach is wilted. Return the browned chicken sausage to the skillet and stir to combine.
  7. 7Divide the skillet evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

526

calories

33g

protein

28g

fat

Carbohydrates
38g
Saturated fat
8.1g
Sodium
1286 mg
Dietary fiber
8.8g

4 servings per batch · ~410g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Sausage White Bean Skillet have per serving?

Each serving contains 33g of protein and 526 calories with 28g fat and 38g carbs. The white beans add fiber and carbs while the chicken sausage drives the protein content.

How long does Chicken Sausage White Bean Skillet take to prep?

This is a quick prep recipe that makes 4 servings in one stovetop skillet, ideal for dinner meal prep. You can have four dinners ready in a single cooking session.

Is Chicken Sausage White Bean Skillet good for muscle gain?

At 33g protein and 526 calories per serving with 38g carbs, this recipe works as a solid dinner option during muscle-building phases when combined with additional protein sources. The bean carbs support sustained energy during training.

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