How to Make a Quick and Inexpensive Chicken Feta Sausage and Spinach Meal in Your Skillet (Diabetic Friendly)

This is an easy and quick dish you can make on your stove top in about half an hour. The meal starts with inexpensive chicken sausages (the kind that are precooked and have spinach and feta in them--I usually get them from Lidl or Aldi for under $5 a package). You saute them with some onions, make a quick sauce right in the pan, and add some spinach and feta cheese to finish the mixture. The skillet dinner is light, filled with flavor, and reasonably nutritious. If you're on a diabetic diet or want to "eat healthy" the dish is a good option, particularly if you serve the sausages and sauce "as is" or atop spaghetti squash, whole-grain pasta, brown rice, or with a small slice of whole-grain bread alongside. We like the dish with whole-wheat spaghetti and a salad. Leftovers reheat well later in the week. Enjoy!

How to Make a Quick and Inexpensive Chicken Feta Sausage and Spinach Meal in Your Skillet (Diabetic Friendly)

Skillet Chicken Feta Sausage and Spinach Meal (Diabetic Friendly) -- Serves 4

12-ounce package of chicken feta and spinach sausages (pre-cooked, usually 5-6 to a

package)

1/2 cup of chopped onion

1 teaspoon of olive oil

2 tablespoons of white whole-wheat flour (you can substitute all-purpose)

1 cup of water

1 teaspoon of low-sodium chicken base (I use reduced sodium "Better Than Bullion")

1/2 cup of milk

2-4 handfuls of washed spinach (2-4 cups)

2-4 tablespoons of crumbled feta cheese (depending on how much you like it)

Salt and pepper to taste

Heat a large, non-stick skillet over medium heat an add the sausages, onion, and oil to it. Saute the sausages and onion for 6-8 minutes or until the sausages have browned a bit and the onion has softened. Stir in the flour and keep stirring for a minute or two. The flour will clump up a bit, but that's fine. Add the water and chicken base to the skillet and whisk them into the sausage/onion/flour mixture until you have a smooth sauce--3-5 minutes, usually. Whisk in 1/2 cup of milk and let the mixture cook a few minutes, turning down the heat to medium-low, until the sauce thickens up again. Add the spinach, a little at a time until it melts down into the sauce. Stir in the feta. Turn off the heat, cover the pan, and let the mixture stand a few minutes. Taste the sauce and add a little salt and pepper, if you'd like.

How to Make a Quick and Inexpensive Chicken Feta Sausage and Spinach Meal in Your Skillet (Diabetic Friendly)