Kale, Sausage & Pepper Pasta

Kale, Sausage & Pepper Pasta

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From: Diabetic Living Magazine, Fall 2019

This entire healthy pasta recipe cooks in one skillet, so there's only one pot to clean! Try it with any greens you have in the fridge, such as chard or spinach.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 1 tablespoon olive oil
  • 2 links sweet Italian turkey sausage (8 oz.), such as Jennie-O, casing removed, crumbled
  • 1 small red bell pepper, chopped (about ¾ cup)
  • ½ medium onion, chopped (about ½ cup)
  • 4 cups chopped kale (3 oz.)
  • 2 cloves garlic, minced
  • ¼ teaspoon crushed red pepper (optional)
  • 1½ cups water
  • ¾ cup whole-wheat penne pasta (3 oz.)
  • 2 tablespoons grated Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. Heat oil in a large nonstick skillet over medium-high heat. Add sausage; cook, stirring, until no longer pink, 2 to 4 minutes. Transfer to a plate.
  2. Add bell pepper and onion to the pan; cook, stirring occasionally, until softened, about 5 minutes. Stir in kale, garlic, crushed red pepper (if using), and the sausage; cook, stirring, until the kale is wilted, about 3 minutes.
  3. Stir in water and pasta; bring to a boil, stirring occasionally. Reduce heat to medium-low, cover, and cook until the pasta is tender, 8 to 10 minutes. Sprinkle with Parmesan and serve immediately.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 463 calories; 19 g fat(5 g sat); 8 g fiber; 46 g carbohydrates; 30 g protein; 116 mcg folate; 82 mg cholesterol; 5 g sugars; 6,052 IU vitamin A; 127 mg vitamin C; 137 mg calcium; 4 mg iron; 531 mg sodium; 499 mg potassium
  • Nutrition Bonus: Vitamin C (212% daily value), Vitamin A (121% dv), Folate (29% dv), Iron (22% dv)
  • Carbohydrate Servings: 3

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