Saturday, April 27, 2013

Sausage and Kale Pasta

This called for turkey sausage, but I was out, so I just put chicken in it.  It was still good, but I'll be trying this again with sausage.

  • 8 ounces uncooked Fiber Gourmet whole wheat pasta (any shape)
  • 1/4 cup chopped tomatoes
  • 8 ounces hot turkey Italian sausage  (or chicken)
  • 2 tsp garlic
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon crushed red pepper (or cayenne)
  • 1.75 cups water + 1.5 bouillon cubes (or 1 can chicken broth)
  • 1 bunch fresh kale, stems removed, chopped
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 4 tsp parmesan cheese

 
  1. Cook pasta according to package directions, drain.
  2.  Heat a large Dutch oven over medium heat, and spray with cooking spray. Add sliced tomatoes and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble.
  3.  Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender.
  4.  Stir in pasta and beans.                            
Makes 5 servings

Nutrition (with Chicken.  I'll add sausage nutrition when I make it)
Calories 230
Fat 2g
Cholesterol 22mg
Sodium 725mg
Potassium 350mg
Carbs 51g
Fiber 23g
Sugars 2.5g
Protein 20.5g

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