Garlic and chilli kale pasta
Serves: 2
Time to make: 20 mins
Total cost: $4.70 / $2.35 per serve
(at time of publication)
Ingredients
- 120g penne pasta
- 2 ½ cups shredded kale
- 1 tablespoon oil
- 2-3 cloves garlic, thinly sliced
- 1 red chilli, deseeded, thinly sliced
- 1 ½ cups diced pumpkin
- freshly ground black pepper
- 2 tablespoons freshly shaved parmesan cheese (optional)
Instructions
1 Cook pasta in boiling water until tender. Drain, reserving 3 tablespoons pasta water. Set aside.
2 Place kale in a colander and pour boiling water over. Leave to stand for 1 minute then shake off water.
3 Heat oil in a large non-stick pan. Add garlic and chilli. Cook for 2-3 minutes, stirring, until softened. Add pumpkin and cook for 4-5 minutes. Add kale and cook for 3-4 minutes until tender.
4 Add cooked pasta to pan with reserved cooking water and toss to combine. Serve with pepper and parmesan (if using).
Variations
Make it gluten free: Use gluten-free pasta.
HFG tip
Kale cooking tips
- To prepare kale, break leaves from the stalk and trim away the tough centre stalk. Wash then shred or chop.
- Kale is normally boiled or stir-fried. For whole leaves, rinse then put in a pan without shaking off the water. Cover and cook for up to 2 minutes until wilted. Drain thoroughly.
- For chopped or shredded kale, place the leafy green in a pan of water 1cm deep with a pinch of salt. Bring to the boil and simmer for up to 5 minutes until wilted. Drain thoroughly.
- To freeze kale, wash leaves thoroughly and cut off stems. Plunge kale into boiling water for 2 minutes then quickly douse in ice-cold water. Drain off excess moisture before packing in airtight containers or freezer bags. Freeze immediately.
Nutrition Info (per serve)
-
Calories 344cal
-
Kilojoules 1440kJ
-
Protein 15g
-
Total fat 10g
-
–Saturated fat 2g
-
Carbohydrates 50g
-
–Sugars 5g
-
Dietary fibre 7g
-
Sodium 90mg
-
Calcium 230mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
