Penne with Kale, Tomatoes and Olives
This is a delicious pasta dish full of calcium, lycopene and whole grains.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Serves 6
1/4 cup vegetable broth or water
1 onion, diced
5 cups chopped kale
2 cans (14.5 ounces each) chopped fire-roasted tomatoes, undrained, or 3 cups chopped fresh tomatoes plus 1/2 cup water or vegetable broth
1/2 cup sliced kalamata olives
1 T chopped fresh parsley
8 ounces whole wheat penne, cooked to package directions*
1/4 cup rice or soy based Parmesan cheese or nutritional yeast flakes (optional)
PER SERVING: 281 calories; 3.3 g fat; 0.5 g saturated fat; 10.5% calories from fat; 0 mg cholesterol; 12 g protein; 57.6 g carbohydrate; 8.3 g sugar; 8.7 g fiber; 497 mg sodium; 166 mg calcium; 5 mg iron; 53.9 mg vitamin C; 6796 mcg beta-carotene; 2.9 mg v
Methods/steps
Add the onion and cook and stir over medium heat for 2-3 minutes. Add vegetable broth for additional flavor. Add the kale and the tomatoes with their liquid. Bring to a boil, lower the heat, cover, and simmer for 20 minutes. Stir in the olives and parsley. Then add to your bowl of cooked penne and mix well.
Sprinkle the top with the optional rice or soy based Parmesan cheese and serve immediately.
Stored in a covered container in the refrigerator, leftover Penne with Kale, Tomatoes, and Olives will keep for up to 3 days.
Sprinkle the top with the optional rice or soy based Parmesan cheese and serve immediately.
Stored in a covered container in the refrigerator, leftover Penne with Kale, Tomatoes, and Olives will keep for up to 3 days.
Additional Tips
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by AnnieT
A home made Teriyaki sauce blended into stir-fried sietan and broccoli may make this your favorite quick dinner for family or guests
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