Kale is very low in calories but very high in nutrients - such vitamins A, K, and C, fiber, calcium, and iron. It is also a great choice for someone who is watching their triglyceride levels, since it is a dark green cruciferous vegetable. Sweet Italian turkey sausage and yellow peppers are a delicious complement.
Yield: 2 to 4 servings
3 Tbsp olive oil
3 sweet Italian turkey sausages, casings removed
4 shallots, peeled and sliced
2 small cloves garlic, thinly sliced
1 yellow bell pepper, seeded, thinly sliced
1 bunch kale, tough stems removed, coarsely chopped and rinsed to remove dirt
1/4 to 1/2 lb yolk-free egg noodles (such as No Yolks brand)
1/3 cup chicken broth
1/3 c finely grated Pecorino Romano cheese
- Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Cook sausage (breaking up any lumps), shallots, garlic and peppers until sausage is browned, about 5 to 7 minutes.
- Meanwhile, blanch kale in a 6-quart pot of boiling salted water, uncovered, 5 minutes. Remove kale from water (save water in pot) and place kale in a colander to drain. Return cooking water in pot to a boil, and then cook pasta in it, uncovered, until al dente. Reserve 1/4 cup pasta-cooking water. Drain pasta in a colander.
- While pasta cooks, add kale to sausage in skillet and sauté, stirring frequently, until just tender, about 5 minutes. Add broth, stirring and scraping up any brown bits from bottom of skillet. Add cooked pasta and 1/4 cup reserved cooking water to skillet, tossing until combined. Stir in cheese and serve immediately, with additional cheese on the side.
© Susanne Leighton, 2008