Pasta With Chickpeas & Kale Recipe
Recipe
Ingredients
1 lb kale or other greens, washed and trimmed
1 tbsp olive oil
1 tbsp garlic, minced
1 dried hot pepper (opt)
4 tbsp parsley, minced
1 salt and pepper to taste
1 lb ziti, elbow macaroni, twists or bow, ties
2 cup cooked chickpeas, drained
Recipe
Preparation
Set a large pot of water to boil, and add salt. Cut the kale stems
into 2-3 inch pieces; chop the leaves coarsely and set aside. Boil
the stems until they are nearly tender; then, add the greens. Cook
until kale is quite tender but stillbright green. Scoop it out with
a slotted spoon, place in a bowl of ice water, and keep pot boiling.
When the kale cools, squeeze out excess water, gather it into a mass
and chop rather finely. Meanwhile, place olive oil in a large skillet
over very low heat, and add the garlic and hot pepper if using. Cook
slowly until the garlic becomes golden brown, then add 2 tablespoons
of the parsley and salt and pepper to taste. Remove the hot pepper,
and remove the pan from the heat. WQhile garlic is cooking, cook the
pasta, tasting frequently to make sure it does not overcook. When it
is done, drain it. Warm the garlic mixture over medium heat, and add
the cooked pasta, the chickpeas and the chopped kale. Toss well,
taste for seasoning, garnish with parsley and serve immediately.
Nutritional info per serving: 655 cal; 8g fat, 25g pro, 120g carb
(11%)
Source: Miami Herald, 2/22/96 formatted to mm by Lisa Crawford, 7/1/96
Servings:
4
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to Kale Recipes
Food Tips of the Week
Weight loss hints and tips
In planning a meal plan, the most important step is to make efforts to lower your intake of fat, salt and refined carbohydrates.
Some low carbohydrate diet pointers:
* Read food labels
Don't trust the food label that boasts 'low carb' - check the real nutritional information on the reverse of the can or packet. Many are only a little lower and in some cases still more than a competitors standard brand. In addition, beware of 'low sugar' and 'low fat' labels - 'low sugar' does not always mean 'low carb' - usually the carbs are identically the same.
Flavonoid rich foods
(inlcudes olive oil, spinach, adzuki bean & coriander)
The flavonoids which exist in these natural foods are thought by nutritionalists to have properties in preventing cancer.
Experts researching the medical effects of flavonoids believe they may well also have many health giving capabilities, including, but not limited to, anti-allergic and antiplatelet activities..
The majority of these are also low in calories, so are ideal for including in your diet.
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