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.
Ingredients
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- 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.
Directions
- In large skillet over medium heat, heat oil. Sauté garlic with red pepper flakes for about 2 minutes.
- 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.
- Place cooked, drained pasta in saucepan. Add greens mixture and gently toss until well combined.
- 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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