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A hearty and flavorful weeknight dinner combining spicy Italian sausage, tender kale, and perfectly cooked pasta. It's a rustic, satisfying meal that comes together in under 30 minutes, finished with a generous sprinkle of Parmesan.
Cook the Pasta
Brown the Sausage
Sauté Aromatics and Wilt Kale
A hearty and flavorful weeknight dinner combining spicy Italian sausage, tender kale, and perfectly cooked pasta. It's a rustic, satisfying meal that comes together in under 30 minutes, finished with a generous sprinkle of Parmesan.
This italian_american recipe takes 30 minutes to prepare and yields 4 servings. At 915.31 calories per serving with 35.81g of protein, it's a beginner-friendly recipe perfect for dinner or lunch.
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Combine and Finish
Omit the sausage and use a 15-ounce can of cannellini beans or chickpeas (drained and rinsed). Add 1/2 teaspoon of smoked paprika and 1/4 teaspoon of fennel seeds with the garlic to mimic the sausage flavor.
If you don't have kale, this dish works beautifully with Swiss chard or spinach. Add spinach at the very end, as it wilts in under a minute.
For a richer, creamier sauce, stir in 1/4 cup of heavy cream or mascarpone cheese along with the Parmesan.
If you prefer less heat, use mild or sweet Italian sausage instead of hot. You can also use chicken or turkey sausage for a leaner option.
Kale is a nutritional powerhouse, packed with vitamins A, K, and C, as well as antioxidants and minerals like manganese and copper, which support overall health.
Italian sausage provides a high-quality source of protein, which is essential for building and repairing tissues, maintaining muscle mass, and promoting satiety.
Extra virgin olive oil is a cornerstone of the Mediterranean diet and is rich in monounsaturated fats and antioxidants, which are known to support heart health.
Kale is a great source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
A typical serving of this Pasta with Italian Sausage and Kale contains approximately 800-850 calories, primarily from the pasta, sausage, and olive oil. This can vary based on the specific type of sausage used.
This dish can be part of a balanced diet. It provides protein from the sausage, complex carbohydrates for energy, and a wealth of vitamins and fiber from the kale. However, it can be high in sodium and saturated fat. To make it healthier, consider using turkey sausage, whole wheat pasta, and being mindful of the amount of cheese.
Yes, this dish reheats very well. Store leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, you may want to add a splash of water or chicken broth to loosen the sauce.
Short, sturdy pasta shapes with ridges or cups are ideal for this recipe. Orecchiette ('little ears') are perfect for catching the small crumbles of sausage. Rigatoni, penne, and cavatappi are also excellent choices.
Yes, you can use frozen chopped kale. You don't need to thaw it first. Add it directly to the skillet with the chicken broth, but you may need to cook it for an extra 2-3 minutes to heat through and become tender.
This can happen if the sauce doesn't emulsify properly. The key is to vigorously toss the pasta with the starchy pasta water and cheese over low heat. The starch in the water helps bind the fat and liquid together into a creamy, non-greasy sauce.
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