Recipe: Pasta Shells with Garlicky Kale

PASTA SHELLS WITH GARLICKY KALE
"The concept of pairing pasta and greens goes back centuries to Italian country fare. Meat was expensive and greens were readily available from the garden, so it was a natural combination. Fortunately this concept works well for Americans to increase the amount of plant-based foods on our plates."


"The shells combine nicely with the greens to produce a distinctly Mediterranean flavor. Small shells like whole-wheat conchigliette work well for the recipe. The garlic infuses the dish with an earthy flavor. Adding a dash of red pepper provides a hint of zest."

1 Tbsp. extra virgin olive oil
5 cloves garlic, minced
1/4 tsp. red pepper flakes (or to taste)
10 to 12 oz. (10 to 12 cups, loosely packed) pre-washed baby kale, coarsely chopped, divided use
1/2 cup vegetable broth
Salt and freshly ground black pepper, to taste
1 Tbsp. Parmesan cheese
8 oz. small whole-wheat pasta shells, cooked to package directions

Heat oil in large skillet over medium heat. Saute garlic with red pepper about 2 minutes.

Stir in about half the greens, broth, and season to taste with salt and pepper. Increase heat to medium-high, cover, and cook until greens wilt, about 3 minutes. Stir in remaining greens, cover and cook an additional 12 minutes or until greens are tender. Stir occasionally.

Place cooked, drained pasta in saucepan. Add greens mixture and gently toss until well combined. Sprinkle with cheese and serve.

Makes 4 servings. Per serving: 1 1/2 cups.

Per serving: 302 calories, 6 g total fat (1 g saturated fat), 56 g carbohydrate, 13 g protein, 7 g dietary fiber, 264 mg sodium.

SERVING SUGGESTION:
Serve with a salad studded with beans for protein: Toss together lettuce, cucumbers, garbanzos and bell peppers with a simple vinaigrette dressing.

ABOUT KALE:
Kale s rich dark green color enhances the presentation and these baby greens add tender texture. Kale was one of the most widely eaten green vegetables until the Middle Ages when cabbage became more popular. Although they look different, kale, cabbage, cauliflower, Brussels sprouts and broccoli belong to the family of cruciferous vegetables. These powerhouse foods provide many key nutrients, including vitamins K and C and fiber.

Source: the American Institute for Cancer Research