Baked Pasta with Kale - PCOS-Friendly Recipe

Servings: 6

Lunch

This Baked Pasta with Kale is a 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.

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Frequently Asked Questions

Is Baked Pasta with Kale good for PCOS?

Yes, this Baked Pasta with Kale recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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