Kale Pasta Bake
Kale Pasta Bake

Sausage and Kale Pasta Bake

By Superfoodmania  , , ,   ,   

January 13, 2016

Delicious healthy kale and sausage pasta bake with bell peppers and cherry tomatoes.

  • Prep: 30 mins
  • Cook: 30 mins
  • Yields: 4 Servings

Ingredients

Whole wheat or gluten free pasta such as penne or similar (to serve 4)

2 cups of kale, torn up into bite size pieces

3 tablespoons cold pressed organic olive oil

1 stalk of rosemary, leaves stripped and chopped

1-2 tablespoonss dried oregano

4-6 lean organic turkey or chicken sausages

2 colorful bell peppers chopped up

1 cup cherry tomatoes sliced up

1 small onion, thinly sliced or chopped

1-2 cloves of garlic chopped up

1/2 cup freshly grated Parmesan cheese

Handful of fresh basil leaves, torn up

Chili flakes to taste

Directions

1Slice up the sausages and kale. Chop up the onions, bell peppers and garlic. Slice the cherry tomatoes in half.

2Heat the olive oil in a heavy frying pan at low-medium heat for 2-3 minutes. Add the rosemary, onion, chili flakes and garlic and fry for a minute.

3Add the chopped sausage, sliced kale, tomatoes and chopped bell peppers to the pan and cook for 7-10 minutes or until the sausages are cooked and browned.

4Add 2-3 tablespoons of water to the pan to prevent the onions burning. Stir the contents of the pan and then remove from the heat.

5Put water on for the pasta to boil and cook according to the directions. Drain well.

6Add cooked penne pasta to a large mixing bowl, add the contents off the frying pan, and stir in the Parmesan cheese (leaving a small handful behind to sprinkle over the top). Mix well and then transfer the contents to a baking dish.

7Sprinkle the remaining Parmesan cheese over the top of the pasta .

8Cook for 20-30 minutes on 180 C / 356 F.

9Sprinkle the freshly torn basil leaves over the cooked pasta and serve.

Did you know?

Kale is a great source of iron, protein, calcium, omega 3 and Vitamins K, A and C. Kale contains the phytonutrient indole-3-carbinol which has been found to aid DNA cell repair and also slow down the growth of cancer cells. Studies have shown that kale may have a protective effect against against colon and prostate cancer.

Kale’s anti-inflammatory capabilities are related to the prevention and even reversal of arthritis, heart disease, and several autoimmune diseases.




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1 Review

Sarah

February 24, 2016

I tried this recipe.. it was well received by the family. It’s quick and tasty and easy to make.

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