Penne with Kale, Tomatoes and Olives
This is a delicious pasta dish full of calcium, lycopene and whole grains.
Ingredients
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 vitamin E
Preparation
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.
Recipe by
Katherine Lawrence
