Yield:[7 servings] / Serving size = 1 1/4 Cups
Ingredients:
2 tablespoons extra virgin olive oil
1 tablespoon + 1 teaspoon minced garlic (3 medium cloves)
2 medium bunches of kale, washed, with thicker part of stem removed
1 12oz package of whole wheat pasta (linguini or spaghetti)
1/4 cup parmesan cheese
1/4 teaspoon black pepper
Directions:
1. Tear washed and destemmed kale into bite-sized pieces.
2. Saute oil, garlic, and kale on medium heat for about 5-8 minutes, uncovered, stirring frequently.
3. Boil pasta to al-dente, still slightly firm to the bite.
4. Drain pasta, reserving pasta water.
5. Add cooked pasta to pan with garlic and kale, and add in 1 cup of pasta water.
6. Simmer on medium low for 10 minutes, stirring only occasionally.
7. Add black pepper and parmesan cheese just before serving.
Add in ideas: For a filling boost of fiber and protein, add 1 1/2 cups of cooked chickpeas during the last 10 minutes of cooking. For spice, try adding red pepper flakes.
Recipe Rating:
Nutrition Criteria for Recipes
Recipes must be:
- Low in:
- Added sugar
- Total fat
- Trans fat
- Sodium
- High in:
- At least one of the following: vitamin A, vitamin C, calcium, iron, or fiber
- Whole grains (if the recipe contains grains)
Recipes must also:
- Use low cost, readily available ingredients
- Be able to be prepared relatively quickly
For the full set of criteria, click here.