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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Garlic and chilli kale pasta

Time to make: 20 mins
Serving: 2 people

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Ingredients

Measurements explained

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)

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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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 344 cal

Kilojoules 1440 kJ

Total fat 10 g

Saturated fat 2 g

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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.

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First published: Jul 2013

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.