Killer Kale Pasta

Very Healthy
Health score
71%
Killer Kale Pasta
80 min.
6
916kcal

Suggestions

Ingredients

  • 4 cups coarsely roasted chicken meat shredded
  • 1 cup chicken stock see 
  • 28 ounce canned tomatoes diced fire roasted such as glen muir canned
  • 2 cloves garlic minced
  • 3 pounds kale 
  • 6 servings kosher salt and pepper black freshly ground
  • 6 servings olive oil 
  • 6 servings olive oil extra-virgin
  • 1 cup parmesan grated
  • 2  bell peppers red
  • 2 teaspoons pepper flakes red for finishing
  • 1 pound rigatoni 
  • 2 medium shallots diced
  • 0.5 cup white wine 

Equipment

  • bowl
  • pot
  • plastic wrap
  • dutch oven

Directions

  1. Rub the red bell peppers all over with olive oil and place directly over a direct flame to char on all sides, 3 to 4 minutes per side.
  2. Remove from the flame and place into a bowl. Cover with plastic wrap and allow to steam for about 10 minutes. Once cool to the touch, remove the steamed peppers from the bowl and pull off the charred skin, stem and seeds.
  3. Cut into slices and set aside until ready to use.
  4. Set a large Dutch oven over medium-high heat.
  5. Add a drizzle of olive oil and saute the garlic with the shallots. Season with salt and pepper. Cook until the garlic is fragrant and the shallots are translucent, 3 to 4 minutes.
  6. Add the red pepper flakes, and then add the white wine. Cook until most of the wine has evaporated.
  7. Add the cans of tomatoes and the roasted red peppers.
  8. Mix well and bring to a steady boil. Reduce the heat so it is simmering.
  9. Meanwhile, prepare the kale by removing stems and discarding. Tear the leaves up into bite-size pieces. Fold into the tomato sauce along with the chicken. Toss to combine and cover with a lid. Cook for about 5 minutes, and if you notice that the vegetables are "dry," add 1 cup chicken stock. Simmer until the kale is tender, all the flavors have come together and the sauce is thick, 15 to 20 minutes. Taste and season with salt and pepper.
  10. Cook the rigatoni pasta al dente in a large pot of salted boiling water according to the package directions, 8 to10 minutes.
  11. Drain the pasta and add directly to the Dutch oven with the finished sauce. Toss to coat everything and cook over low heat (this allows the last cooking of the pasta to be done in the sauce), 2 to 3 minutes.
  12. Add a little of the starchy pasta water if needed.
  13. Serve the pasta in large bowls and top with spoonfuls of grated Parmesan and extra red chili flakes. Goes great with a chianti or merlot!

Nutrition Facts

Calories916kcal
Protein17.16%
Fat48.07%
Carbs34.77%

Properties

Glycemic Index
40
Glycemic Load
24.09
Inflammation Score
-10
Nutrition Score
49.944783044898%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.03mg
Luteolin
0.28mg
Isorhamnetin
53.52mg
Kaempferol
106.15mg
Myricetin
0.02mg
Quercetin
51.33mg

Nutrients percent of daily need

Calories:915.83kcal
45.79%
Fat:48.88g
75.2%
Saturated Fat:10.63g
66.44%
Carbohydrates:79.56g
26.52%
Net Carbohydrates:65.45g
23.8%
Sugar:10.23g
11.36%
Cholesterol:69.03mg
23.01%
Sodium:720.68mg
31.33%
Alcohol:2.06g
100%
Alcohol %:0.39%
100%
Protein:39.26g
78.51%
Vitamin K:905.91µg
862.77%
Vitamin A:24863.56IU
497.27%
Vitamin C:267.25mg
323.94%
Manganese:2.34mg
116.92%
Selenium:65.74µg
93.91%
Calcium:850.84mg
85.08%
Vitamin B2:1.06mg
62.24%
Fiber:14.11g
56.46%
Phosphorus:527.43mg
52.74%
Vitamin B3:10.27mg
51.37%
Vitamin B6:0.92mg
46.24%
Folate:183.42µg
45.86%
Vitamin E:6.77mg
45.15%
Iron:6.85mg
38.04%
Magnesium:148.83mg
37.21%
Potassium:1301.9mg
37.2%
Vitamin B1:0.42mg
28.08%
Zinc:3.65mg
24.33%
Copper:0.43mg
21.38%
Vitamin B5:1.47mg
14.65%
Vitamin B12:0.43µg
7.23%
Vitamin D:0.23µg
1.56%