Wednesday, January 11, 2012

Kale and Sausage Fettuccine with a Creamy Garlic Sauce

This is the last of my kale recipes for this week, but don't fret, I'm sure there will be more coming in the near future.  This pasta dish is filled with kale (with a bit of sausage) and reminiscent of a light Alfredo sauce.  It is a simple meal that is done fairly quickly and is sure to please!

Traditional Alfredo sauce is composed of about 2 sticks of butter, 1 cup of heavy cream, 1/2 cup of Parmesan and Romano cheese each= ~600 calories per serving...without any meat! WOW.  That is one calorie dense meal.  By switching to a lightened up version you can save a few hundred calories per serving!

Kale and Sausage Pasta with a Creamy Garlic Sauce
Serves 6

1/2 pound sausage, casings removed
2 cloves garlic, chopped
5 cups of kale, chopped
1 onion, sliced thin
1 Tbsp olive oil, divided
1 pound of Fettuccine

1/4 cup olive oil
3 cloves garlic, chopped
1 cup skim milk
1/4 cup parmesan cheese
1 Tbsp cornstarch
1 tsp dried oregano
1/8 tsp red pepper flakes
pepper, to taste

-Cook the sausage in a non-stick frying pan until done, about 5-7 minutes.  Drain the excess fat and add the garlic, kale, onion, and olive oil.  Cook until tender, about 5 minutes.

-Cook the pasta as directed.

-For the sauce: Heat the oil in a small saucepan over medium heat. Add the garlic and cook for 1-2 minutes.  Add the skim milk and bring to a boil, stirring frequently. Reduce to medium to simmer and stir in the parmesan cheese.  Add the remaining ingredients, stirring frequently, until the sauce starts to thicken.

-Combine the pasta with the sauce and kale mixture, pour the sauce over the top and toss.

Nutrition Facts: 1 cup of pasta with sauce

Nutrition Facts
Serving Size  ( 232 g )
Amount Per Serving
Calories  296Calories from Fat 125
% Daily Value *
Total Fat  14g23%
Saturated Fat  3g16%
Trans Fat  0g
Cholesterol  14mg5%
Sodium  271mg12%
Total Carbohydrates  11%
Dietary Fiber  3g11%
Sugars  4g
Protein  13g33%
Vitamin A  6%Vitamin C  20%
Calcium  14%Iron  10%

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