Baked Pasta with Kale - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by The Casserole Queens
Kale is a hearty, versatile winter green that's also a superfood. Adding it to some of your favorite recipes, like this classic baked penne, gives even your most comforting dishes a serious nutrient boost.
Ingredients
- 1 lb. whole-wheat penne or other short pasta
- 1 medium bunch kale
- 3 tbsp. olive oil
- 1 package turkey Italian sausage
- 1 onion
- kosher salt
- Pepper
- 2 clove garlic
- 1 tbsp. all-purpose flour
- 1 c. 1-percent milk
- 1/2 tsp. crushed red pepper flakes
- 1 can diced tomatoes
- 1 c. part-skim ricotta cheese
- 4 oz. part-skim mozzarella
- 2 oz. Parmesan
Instructions
- Heat oven to 350 degrees F. Cook the pasta according to package directions, adding the kale during the last 3 minutes of cooking. Drain the pasta and kale and return it to the pot.
- Meanwhile, heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add the sausage and cook, breaking it up with a spoon, until beginning to brown, 5 to 6 minutes; transfer to a bowl.
- Add the onion and remaining 2 tablespoons oil to the skillet, season with 1/2 teaspoon each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Stir in the garlic and cook for 1 minute.
- Sprinkle the flour over the onion mixture and cook, stirring, for 1 minute. Stirring constantly, gradually add the milk. Simmer, stirring occasionally, until slightly thickened, 2 to 3 minutes; stir in the crushed red pepper.
- Add the sauce to the pasta and kale and toss to coat. Add the sausage, tomatoes, ricotta and mozzarella and toss to combine. Transfer the pasta mixture to a 3-quart or 9- by 13-inch casserole dish. Sprinkle with the Parmesan and bake until heated through and golden brown, 20 to 25 minutes.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
Personalized for your PCOS type
Delivered in 24 hours
Just $9 one-time
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment