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).

Nutrition Info (per serve)

Kilojoules 1440kJ

Calories 344cal

Protein 15g

Total fat 10g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 5g

Dietary fibre 7g

Sodium 90mg

Calcium 230mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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.

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