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Sausage, Kale and White Bean Pasta
The ultimate weeknight dinner, this hearty whole grain pasta recipe is packed with sweet Italian sausage, kale and white bean.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 477 kcal
Course:
Main Course , Dinner
Cuisine:
Italian
Ingredients
- 8 ounces whole wheat penne (or any short cut pasta)
- 4 links Italian turkey sausage (sweet or spicy)
- 3 cloves garlic (minced)
- 4 cups kale (roughly chopped)
- 1 cup White beans (drained and rinsed)
- salt and pepper to taste
- 1 tablespoon extra virgin olive oil
- ¼ cup Parmesan Cheese
Instructions
- Cook pasta according to package instructions, reserving 1 cup of the starching cooking water.
- While the pasta is cooking, head a deep skillet over medium-high heat and spray with cooking spray. Remove sausage from casings and add to the pan. Use a wooden spoon to break the sausage down into bite-sized pieces and cook until browned, about 8-10 minutes.
- Add garlic to the sausage and heat for 30 seconds to release flavor. Stir in kale to the pot along with 1/2 cup of the starching cooking liquid reserved from the pasta. Cover pan with a lid to quickly wilt the kale.
- Stir in the cooked pasta, white beans, olive oil and parmesan cheese. Check for seasoning and add salt and pepper to taste.
Cup of Yum
Nutrition Information
Serving
1cup
Calories
477kcal
(24%)
Carbohydrates
57.2g
(19%)
Protein
31.1g
(62%)
Fat
17.8g
(27%)
Saturated Fat
3.9g
(20%)
Monounsaturated Fat
13.9g
Cholesterol
64mg
(21%)
Sodium
796mg
(33%)
Fiber
9.9g
(40%)
Sugar
0.3g
(1%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 477
% Daily Value*
| Serving | 1cup | |
| Calories | 477kcal | 24% |
| Carbohydrates | 57.2g | 19% |
| Protein | 31.1g | 62% |
| Fat | 17.8g | 27% |
| Saturated Fat | 3.9g | 20% |
| Monounsaturated Fat | 13.9g | 70% |
| Cholesterol | 64mg | 21% |
| Sodium | 796mg | 33% |
| Fiber | 9.9g | 40% |
| Sugar | 0.3g | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.