Linguine With Sausage And Kale Recipe
Servings: 4
Ingredients
- 8 ounce dry linguine
- 12 ounce kale
- 1 x red bell pepper - (8 ounce)
- 1 x onion - (6 ounce)
- 2 x garlic cloves
- 8 ounce linguisa (Portuguese) or possibly kielbasa (Polish) sausages
- 1 Tbsp. extra virgin olive oil
- 1/4 tsp warm chili flakes
- 1 c. fat-skimmed chicken broth
- 1/4 c. grated parmesan cheese Salt to taste Freshly-grnd black pepper to taste
Directions
- In a 5- to 6-qt pan over high heat, bring 3 qts water to a boil. Add in linguine and stir occasionally till barely tender to bite, 8 to 11 min.
- Meanwhile, rinse kale; trim off and throw away tough stems. Cut leaves crosswise into 1/4-inch-wide strips. Rinse, stem, and seed bell pepper; cut lengthwise into 1/4-inch-wide slivers 2 inches long. Peel and thinly slice onion. Peel garlic and mince. Slice sausages diagonally 1/4 inch thick.
- In a 12-inch nonstick frying pan or possibly 5- to 6-qt pan over high heat, stir sausages in extra virgin olive oil till lightly browned, 2 to 3 min. Add in bell pepper, onion, garlic, and chili flakes; stir till onion begins to brown, 2 to 3 min. Add in kale and stir till wilted, 1 to 2 min. Add in broth and stir till boiling.
- Drain pasta and return to pan. Add in sausage mix, cheese, and salt and pepper to taste. (If pasta has cooled down, stir over medium heat till warm.) Pour into a wide serving bowl or possibly distribute proportionately among plates.
- This recipe yields 4 servings.
- Variation: Substitute chunks of boned, skinned chicken thighs for the sausages and mustard greens, Swiss chard, or possibly spinach for the kale.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 219g | |
| Recipe makes 4 servings | |
| Calories 471 | |
| Calories from Fat 188 | 40% |
| Total Fat 21.0g | 26% |
| Saturated Fat 6.56g | 26% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 526mg | 22% |
| Potassium 587mg | 17% |
| Total Carbs 52.71g | 14% |
| Dietary Fiber 3.8g | 13% |
| Sugars 3.6g | 2% |
| Protein 17.72g | 28% |
