For The Press
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. Fortu-nately this concept works well for Americans.
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.
Kale's rich, dark green color enhances the presentation and baby greens add tender texture.
The shells combine nicely with the greens to produce a distinctly Mediterranean flavor. Small shells such as 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.
Serve with a salad studded with beans for protein: Toss together lettuce, cucumbers, garbanzos and bell peppers with a simple vinaigrette dressing.
The American Institute
for Cancer Research
Pasta Shells with Garlicky Kale
•n 1 tablespoon extra
•virgin olive oil
•n 5 cloves garlic, minced
•n 1/4 teaspoon red
•n 10 to 12 ounces
•pre-washed baby kale, coarsely chopped
•n 1/2 cup vegetable broth
•n Salt and freshly ground black pepper, to taste
•n 1 tablespoon Parmesan cheese
•n 8 ounces small whole-wheat pasta shells, cooked to package
Heat oil in large skillet over medium heat. Saute garlic with red pepper about two 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 three 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.
Nutrition information 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.