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Weight Watchers Pasta with Italian Chicken Sausage and Kale

Posted Aug 10 2012 5:00am

Weight Watchers Pasta with Sausage and Kale

Weight Watchers Pasta with Sausage and Kale

I came across this recipe for Weight Watchers Pasta with Italian Chicken Sausage and Kale while searching for a kale recipe to make for this week’s 38 Power Foods Blogging Group.

For the past eight weeks, a group of bloggers, led by Mireya of  My Healthy Eating Habits , has been posting recipes using the healthy ingredients from  Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients , by Martha Stewart and the editors of   Whole Living Magazine .

We’re now up to ingredient #9 in the vegetables chapter: kale, a real nutritional powerhouse, rich in vitamins A, B6 & C,  fiber, iron, calcium, and carotenoids.

I was introduced to kale several years ago while attending The Institute for Integrative Nutrition and have been a fan ever since.

As soon as I read all the great reviews on   for this simple pasta with Italian chicken sausage and kale, I knew I wanted to try it. The recipe suggests you use rigatoni, but any short cut pasta (such as penne or ziti) would work. I think this dish would be tasty with whole wheat pasta too, which I plan to try next time. Also, I bumped up the amount of kale from 4 cups to six with good results.


Weight Watchers Pasta with Italian Chicken Sausage and Kale

Weight Watchers Pasta with Italian Chicken Sausage and Kale
Recipe type: Pasta, Main
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4
A simple, quick and easy dinner your whole family will love
  1. Cook pasta in salted water according to package directions.
  2. Meanwhile, remove sausage from casing and cook in a large nonstick skillet over medium heat, breaking up sausage as it cooks, about 3 minutes. Add kale; cook, stirring frequently, until limp, about 3 to 5 minutes.
  3. Add broth to skillet and scrape up browned bits on bottom of skillet with a wooden spoon; season with salt and pepper. Cover skillet and reduce heat to low; cook until kale is tender, about 5 to 10 minutes. Stir in pasta and heat through. Taste and add more salt and pepper if desired.
  4. Sprinkle each serving with about 2 tablespoons of cheese before serving.
Nutrition & Cooking Notes

Nutritional Estimates Per Serving (1-1/2 cups): 8 PointsPlus Value (PPV)

I like to add some crushed red pepper flakes and Italian seasoning when I add the broth to give the dish a little more zip



For more great delicious kale recipes, check out the blogs of these talented food-blogging ladies who are participating in the  38 Power Foods group today:

Alyce  More Time at the Table , Ansh -  Spice Roots , Jeanette -  Jeanette’s Healthy Living , Jill -  Saucy Cooks , Mireya -  My Healthy Eating Habits , Sarah -  Everything in the Kitchen Sink , Casey -  Bookcase Foodie , Bambi -  Adobo Down Under

Links to more Weight Watchers Friendly Kale Recipes

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