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Tuesday, January 27, 2015

Linguine with Braised Kale, Garlic, and Turkey Sausage

Linguine with Braised Kale, Garlic, and Turkey Sausage -> Recipe In Article

PREP TIME: 10 minutes / COOK TIME: 20 minutes
TOTAL TIME: 30 minutes
6 ounces whole grain linguine
1 tsp olive oil
6 ounces mild Italian turkey sausage, removed from the casings
4 cloves garlic, sliced
6 c chopped kale
1 c low-sodium chicken broth
2 plum tomatoes, seeded and chopped
1⁄4 c fresh basil leaves, sliced
2 tsp grated Parmesan cheese
Red-pepper flakes (optional)
1. PREPARE the linguine according to package directions, omitting the salt.
2. MEANWHILE, heat the oil in a large nonstick skillet over medium-high heat. Cook the sausage for 5 minutes, breaking it up with a wooden spoon, or until no longer pink. Stir in the garlic and kale. Cook for 2 minutes, or until the kale starts to wilt. Add 1⁄2 cup of the broth, reduce the heat to medium-low, cover, and simmer for 5 minutes.
3. INCREASE the heat to medium-high, uncover, and add the tomatoes and the remaining broth. Cook for 5 minutes. Stir in the linguine and cook for 1 minute, stirring, or until heated through. Stir in the basil. Divide among 4 bowls and sprinkle each with 1⁄2 teaspoon of the cheese and some red-pepper flakes (if using). 
NUTRITION (per serving) 298 calories, 8 g fat, 0.5 g saturated fat, 18 g protein, 43 g carbohydrates, 7 g fiber, 351 mg sodium


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