Lemony Pasta with Kale
A light cream sauce with a fresh lemon zing, garlic and sweet peppers are the perfect match for nutrient-packed kale. This pasta dish is sure to become a new favourite.
- Prep: 15 min
- Cooking: 15 min - 20 min
Ingredients
- 8 cups packed coarsely chopped kale leaves (about 6 large leaves)
- 12 oz (375 g) fettuccine or other long pasta
- 1 tbsp (15 mL) butter
- 1 small onion thinly sliced
- 1 red bell pepper thinly sliced
- 3 garlic cloves minced
- Salt and pepper to taste
- 2 tsp (10 mL) finely grated lemon zest
- 1 tbsp (15 mL) all-purpose flour
- 1 1/4 cups (310 mL) 5 % cream or 10 % cream
- 2 tbsp (30 mL) freshly squeezed lemon juice
- A pinch of ground nutmeg
- 2 tbsp (30 mL) grated Canadian Parmesan cheese
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Preparation
In a large pot of boiling salted water, cook kale for about 3 min or until bright green. Using a slotted spoon or strainer, remove kale from water and transfer to a colander to drain well.
Bring pot of water back to a boil. Add fettuccine and cook according to package directions until al dente. Drain and return to pot.
Meanwhile, in a large skillet, melt butter over medium heat; sauté onion, red bell pepper, garlic, 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper for about 5 min or until softened. Add kale; cook, stirring often, for about 3 min or until kale is tender. Add lemon zest.
Whisk flour into cream; gradually stir into skillet. Bring to a simmer, stirring. Reduce heat and simmer, stirring, for 2 min or until slightly thickened.
Pour sauce over pasta and toss to coat. Season to taste with lemon juice, pepper, nutmeg and up to 1/4 tsp (1 mL) more salt. Serve sprinkled with grated Parmesan Cheese.
Tips
To prepare kale, wash leaves well, rubbing away any grit. Tear stalks and thick centre ribs away from leaves; discard stalks and ribs. Stack kale leaves in batches and coarsely chop into about 2-inch (5 cm) pieces.
To substitute Swiss chard or spinach for kale, skip step 1 and just add leaves to skillet in step 3, then cook, stirring, for 3 to 5 min or until wilted before adding lemon zest.
To use 35 % or 15 % cooking cream, omit the flour.
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Nutritional information
Per serving| Energy: | 576 Calories |
| Protein: | 22 g |
| Carbohydrate: | 91 g |
| Fat: | 6.8 g |
| Fibre: | 6.8 g |
| Sodium: | 478 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 31 % / 341 mg |
| Vitamin C: | 340 % |
| Folate: | 131 % |
| Selenium: | 127 % |
| Vitamin A: | 82 % |
