Linguine with Sausage and Kale

Very Healthy
Health score
66%
Linguine with Sausage and Kale
45 min.
4
519kcal

Suggestions

Ingredients

  • 0.3 teaspoon chili flakes hot
  • cup fat-skimmed chicken broth 
  • cloves garlic 
  • 12 ounces kale 
  • ounces kielbasa sausages (Portuguese) (Polish)
  • ounces pasta dried
  • tablespoon olive oil 
  • oz onion 
  • 0.3 cup parmesan cheese grated
  • oz bell pepper red
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 5- to 6-quart pan over high heat, bring 3 quarts water to a boil.
  2. Add linguine and stir occasionally until barely tender to bite, 8 to 11 minutes.
  3. Meanwhile, rinse kale; trim off and discard tough stems.
  4. Cut leaves crosswise into 1/4-inch-wide strips. Rinse, stem, and seed bell pepper; cut lengthwise into 1/4-inch-wide slivers 2 inches long. Peel and thinly slice onion. Peel garlic and mince. Slice sausages diagonally 1/4 inch thick.
  5. In a 12-inch nonstick frying pan or 5- to 6-quart pan over high heat, stir sausages in olive oil until lightly browned, 2 to 3 minutes.
  6. Add bell pepper, onion, garlic, and chili flakes; stir until onion begins to brown, 2 to 3 minutes.
  7. Add kale and stir until wilted, 1 to 2 minutes.
  8. Add broth and stir until boiling.
  9. Drain pasta and return to pan.
  10. Add sausage mixture, cheese, and salt and pepper to taste. (If pasta has cooled down, stir over medium heat until hot.)
  11. Pour into a wide serving bowl or distribute evenly among plates.
  12. Variation: Substitute chunks of boned, skinned chicken thighs for the sausages and mustard greens, Swiss chard, or spinach for the kale.

Nutrition Facts

Calories519kcal
Protein16.16%
Fat41.22%
Carbs42.62%

Properties

Glycemic Index
47.75
Glycemic Load
19.1
Inflammation Score
-10
Nutrition Score
34.656956712189%

Flavonoids

Apigenin
0.01mg
Luteolin
0.36mg
Isorhamnetin
22.2mg
Kaempferol
40.09mg
Myricetin
0.04mg
Quercetin
27.99mg

Nutrients percent of daily need

Calories:518.82kcal
25.94%
Fat:23.99g
36.91%
Saturated Fat:7.67g
47.96%
Carbohydrates:55.82g
18.61%
Net Carbohydrates:48.53g
17.65%
Sugar:6.49g
7.21%
Cholesterol:45.13mg
15.04%
Sodium:1086.78mg
47.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.17g
42.34%
Vitamin K:337.07µg
321.01%
Vitamin A:10363.71IU
207.27%
Vitamin C:156.19mg
189.32%
Selenium:50.58µg
72.26%
Manganese:1.27mg
63.29%
Vitamin B1:0.49mg
32.73%
Calcium:309.29mg
30.93%
Phosphorus:306.66mg
30.67%
Vitamin B2:0.51mg
29.94%
Fiber:7.29g
29.16%
Vitamin B6:0.56mg
28.18%
Folate:99.25µg
24.81%
Vitamin B3:4.87mg
24.35%
Potassium:775.56mg
22.16%
Magnesium:80.43mg
20.11%
Iron:3.42mg
19.02%
Zinc:2.74mg
18.3%
Copper:0.31mg
15.27%
Vitamin E:2.11mg
14.09%
Vitamin B12:0.75µg
12.56%
Vitamin B5:0.91mg
9.07%
Source:My Recipes