Thursday, August 9, 2012

Turkey Sausage & Kale Pasta in Chicken Stock Sauce

I had to jump on the kale bandwagon!  Kale continues to rise in popularity among all ages.  I have had many of my clients tell me that their young children love kale and will even eat it straight from the garden.  Growing up, I had no idea kale was even in existence!

I am not a believer in "superfoods", but if I was, kale would definitely be one of them.  Known as the "queen of greens", kale is packed with fiber, vitamins, minerals, and antioxidants.  Such a powerfully nutritious food has limitless health benefits.  Promoting bone health, reducing risk of cancer, and reducing the risk of heart disease are only a few examples.

On to my secret calorie reducing ingredient....

Chicken Stock!

Chicken stock or broth is a great replacement for oil in many pasta and veggie dishes.  Just to give you an idea of how many calories you can save let me give you an example.  One tablespoon of oil has anywhere from 80-120 calories, while 1 cup of chicken broth or stock has approximately 40 calories.

Enjoy this delicious recipe that includes turkey sausage, penne pasta, squash, kale, garlic, and chicken broth!

2 bunches of  kale, chopped
1 medium yellow summer squash, sliced (I halved the large slices)
2 cups chicken stock
2-3 ounces uncooked penne pasta
2- 3 ounce turkey sausage links, sliced
2 gloves garlic, diced
1 tablespoon olive oil
1/2 teaspoon parsley
Parmesan cheese, grated
Salt and pepper

1.     In medium skillet heat olive oil and add garlic, cook for 1-2 minutes
2.     Add turkey sausage (and pinch of pepper); cook about 10 minutes or until no longer pink
3.     In separate medium saucepan cook pasta as directed
4.     In another seperate large saucepan (I used a wok pan) bring broth to boil; add squash and cook for  about 5-6 minutes; add kale and cook for another 5-6 minutes
5.     Add turkey and pasta to vegetables; mix well
6.     If desired top with parmesan and parsley

Servings: 2 • Calories: 381 kcal • Protein: 20.6 g  • Carbs: 38.8 g • Fat: 16 g • Fiber: 3.9 g • Sugar: 7.0 g

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