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Entree, Whole Grains/Pasta/Rice, Vegetarian |210 calories per serving|30 minute recipe

Pasta Shells with Garlic & Kale

This content was last updated on February 21, 2020

Creamy pasta meets nutrition-packed kale in this recipe for the ultimate side dish. Kale’s popularity is rising, and with good reason – it’s super rich in vitamins A, C and K. Plus, research has shown that dark, leafy greens, like kale, pack a wide range of cancer-fighting carotenoids such as lutein and zeaxanthin. Pair with whole-wheat pasta shells and flavor with garlic and red pepper for a delicious addition to the table.


  • 1 Tbsp. extra-virgin olive oil
  • 5 cloves garlic, minced
  • 1/4 tsp. red pepper flakes (or to taste)
  • 10-12 cups pre-washed baby kale, loosely packed, coarsely chopped
  • 1/2 cup fat-free, reduced-sodium vegetable broth
  • 1 Tbsp. Parmesan cheese
  • 8 oz. small whole-wheat pasta shells, cooked to package directions
  • Salt and freshly ground black pepper, to taste
Makes 4 servings (about 1 ¼ cup per serving). Per serving: 210 calories, 7 g total fat (1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 33 g carbohydrates, 12 g protein, 8 g dietary fiber, 250 mg sodium, 4 g sugar, 0 g added sugar.


  1. In large skillet over medium heat, heat oil. Sauté garlic with red pepper flakes for about 2 minutes.
  2. Stir in broth and half the greens, season to taste with salt and pepper. Increase heat to medium-high, cover, and cook until greens wilt, about 3 minutes. Stir in remaining greens, cover and cook an additional 12 minutes or until greens are tender. Stir occasionally.
  3. Place cooked, drained pasta in saucepan. Add greens mixture and gently toss until well combined.
  4. Sprinkle with cheese and serve.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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