Recipe: Orzo with Kale

ORZO WITH KALE

1 tsp. ground turmeric
1 tsp. ground coriander
1 1/2 cups uncooked orzo pasta
2 Tbsp. olive oil
4 cloves garlic, sliced
1 bunch kale, stems removed and leaves coarsely chopped*
1 large lemon, juiced
1/4 tsp. ground nutmeg
1/4 cup grated Parmesan cheese, or Pecorino Romano
Salt and freshly ground pepper (to taste)

In a large pot, bring to boil lightly salted water. Sprinkle turmeric and coriander over the boiling water and stir in orzo. Return to boil. Cook uncovered, stirring occasionally, until pasta is cooked through, but still firm to the bite, about 11 minutes; drain. Place in mixing bowl and set aside.

In large skillet over medium heat, heat olive oil. Cook garlic for a few seconds until it begins to bubble.

Stir kale into garlic, cover and cook for about 10 minutes more.

Stir kale mixture into orzo along with lemon juice, nutmeg and cheese. Season with salt and pepper. Serve warm or at room temperature.

*HOW TO STEM KALE:
Hold the leaf in one hand with stem pointing up and fold the leaf closed like a book. Firmly holding the leaf, with your other hand and starting at the base of the leafy part, pull the stem away.

Makes 4 servings

Per serving: 270 calories, 10 g total fat (2 gm saturated fat), 36 g carbohydrate, 10 g protein, 2 g dietary fiber, 150 mg sodium

RECIPE NOTES:
" Pairing orzo pasta pearls with kale greens produces a pleasing flavor and awesome nutrition.

Orzo, a pasta resembling grains of rice or barley, is traditionally made with semolina wheat, which is very hard and gives the pasta a bit of a bite. When preparing this tiny pasta, avoid overcooking. Beware after cooking too, because it can slip through a large strainer and be gone down the drain in the blink of an eye if you are not careful. A fine sieve can eliminate this problem. Orzo absorbs the flavors of companion ingredients, so turmeric and coriander are added to the cooking liquid for a colorful, tasty base for this dish.

Kale was brought to the United States by English settlers in the 17th century, becoming popular as a hardy plant that provided exceptional health benefits. Its popularity declined as people increasingly moved from farms to urban areas during the 19th and 20th centuries. In the past couple of decades, however, the emphasis on diet and health has helped put kale back in vogue. It is extraordinarily rich in nutrients, even among the leafy green vegetables. After all, this hardy form of cabbage provides calcium, vitamins C and K, beta carotene and its phytonutrients may have cancer prevention properties.

Cruciferous vegetables, like kale, get their name from the four-petaled flowers, which look like a crucifer or cross. The strong taste of the kale is smoothed out by the use of garlic and the addition of lemon, which soften its assertive flavor. The hint of nutmeg further balances the taste. Saut ing the kale instead of boiling helps to maximize the retention of its nutrients. It also results in a pleasant consistency - tender without being too soft. The stems take more time to cook than the more delicate leaves, so removing them ensures that you don't end up with soggy kale and woody stems.

Parmesan cheese adds its chewy, somewhat salty crystals and lingering flavor. An excellent substitute for the Parmesan is Pecorino Romano cheese. It has a slightly salty, walnut-like flavor and its firm texture makes it excellent for grating. Although not as well known as Parmesan, it has a distinctive and interesting flavor that is well worth experiencing.

This dish is easy to prepare and provides a healthy and classic Mediterranean taste that is a welcome addition to any menu."

Source: The American Institute for Cancer Research (AICR)