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Pasta with White Beans and Kale
"I created this recipe one night after digging through my refrigerator. I found leftover pasta, home-cooked cannellini beans, and some kale from
the farmers' market. I tossed them together with sautéed garlic, fresh parsley, and feta cheese. Not only is the dish super easy, but it is also loaded with folic acid." Nancy Harvey, Battle Ground, WA Cooking
Light Magazine
1 tablespoon olive oil
3 garlic cloves, minced
10 cups chopped kale (about 1 lb.)
½ cup fat-free, less-sodium chicken broth
½ tsp salt
¾ tsp black pepper
3 cups hot cooked whole wheat penne (about 1 ½ cups uncooked tube shaped pasta)
1 tablespoon fresh lemon juice
1 (19 oz.) can cannellini beans or white beans, rinsed and drained
¼ cup coarsely chopped fresh flat-leaf parsley
¼ cup (1 oz.) crumbled feta cheese
1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 1 minute. Add kale, broth, salt, and pepper, stirring to combine.
Cover, reduce heat to medium, and simmer 5 minutes or until the kale wilts, stirring occasionally.
2. Add pasta, juice, and beans to pan, stirring to combine; cook 1 minute or until mixture is thoroughly heated.
3. Divide pasta mixture evenly among 4 plates; sprinkle each serving with 1 tablespoon parsley and 1 tablespoon cheese.
Yield: 4 servings (serving size: 2 cups).
CALORIES 325 (19% from fat); FAT 6.7g (sat 1.7g, mono 3g, poly 1.3g); PROTEIN 13.6g; CARB 54.5g; FIBER 6.8g; CHOL 6mg; IRON 3.9mg; SODIUM 793mg; CALC
233mg
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