Healthy Kale Recipe Ideas for You!

Pasta and Kale

Pasta with Kale

Pasta with Kale and Turkey Sausage

I decided to share some kale recipe ideas with you because I’ve recently discovered the wonders of kale. It happens to be one of the healthiest veggies on the planet! It’s a low calorie, 0 fat, and high fiber super-food known as the “queen of greens”. Here’s a delicious recipe for you to try.

Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 4 servings

Ingredients:
6 oz. dry whole wheat pasta
1 tsp. olive oil
½ medium yellow (or orange) bell pepper, chopped
½ medium onion, chopped
8 oz. Italian-style turkey sausage, chopped
1 clove garlic, finely chopped
Sea salt and ground black pepper (to taste; optional)
½ cup low-sodium, organic fat-free chicken broth
1 bunch kale, ribs removed, chopped (about 3 cups)
1 Tbsp. shredded Parmesan cheese (to taste; optional)

Preparation:
1. Cook pasta according to package directions. Set aside.
2. Heat large skillet over medium heat.
3. Add oil, bell pepper, and onion. Cook, stirring frequently, for 4 to 5 minutes, or until onions are translucent.
4. Add sausage and garlic, Season with salt and pepper if desired; cook, stirring frequently, for 5 to 7 minutes, or until sausage starts to brown.
5. Add broth and kale. Cook, stirring occasionally, adding additional broth or water as needed, for 4 to 5 minutes, or until kale is soft.
6. Add pasta to sausage mixture.
7. Top with cheese if desired.

Nutritional Information (per serving):

Calories: 321 Fat: 8 g Saturated Fat: 2 g Cholesterol: 43 mg Sodium: 509 mg Carbohydrate: 43 g Fiber: 2 g Sugar: 1 g Protein: 23 g

 


 Another Great Kale Recipe Idea!

 

Grilled Tilapia with Kale

Grilled Tilapia with Kale

Italian Grilled Tilapia with Kale and Tomato

Make flaky, delicious Italian grilled tilapia in minutes with this easy recipe.  You can even save the seasoning blend to use in other recipes for chicken, fish, and vegetables!

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 (4-oz.) raw tilapia fillet
½ tsp. Italian Seasoning Blend (recipe below)
Nonstick cooking spray
1 clove garlic, finely chopped
2½ cups chopped fresh kale
1½ cups cherry tomatoes, cut in half (or 2 medium tomatoes, chopped)
1 tsp. extra-virgin olive oil

Preparation:
1. Season both sides of tilapia with Italian seasoning; set aside.
2. Heat large nonstick skillet, lightly coated with spray, over medium heat.
3. Add garlic and kale; cook, stirring frequently, for 1 to 2 minutes.
4. Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute.
5. Gently turn tilapia over. Top with tomatoes; cook for 3 to 4 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
6. Place kale, tilapia, and tomatoes on a serving plate; drizzle with oil.
Tip: The Italian Seasoning blend can be stored in an airtight container for future kale recipe ideas.

Italian Seasoning Blend
4 Tbsp. dried parsley, crushed
4 tsp. dried onion flakes
2 tsp. dried basil, crushed
1 tsp. ground oregano
1 tsp. ground thyme
1 tsp. garlic powder
1 tsp. sea salt
¼ tsp. ground black pepper

Preparation:
1. Place all ingredients in a medium bowl; mix well.

Nutritional Information (per serving):

Calories: 279   Fat: 8 g   Saturated Fat: 2 g   Cholesterol: 57 mg   Sodium: 195 mg Carbohydrate: 27 g Fiber: 6 g   Sugar: 6 g   Protein: 31 g

Kale Chips

Kale Chips

Chips: An Excellent Kale Recipe Idea!

Snack time! A  crunchy, healthy kale recipe high in vitamin A. Here you go!

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings, 1 cup each

Ingredients:
1 bunch (about 6 oz.) kale leaves
1 Tbsp. olive oil

Preparation:
1. Preheat oven to 350° F.
2. Remove kale leaves from stems. Tear leaves into bite-sized pieces.
Discard stems.
3. Wash and thoroughly dry kale with a salad spinner or paper towel.
4. Line large baking sheet with parchment paper, if desired.
5. Combine leaves and oil in medium bowl; toss gently to blend.
6. Add desired flavoring combinations; mix well.
7. Arrange kale on prepared baking sheet in a single layer.
8. Bake for 15 to 18 minutes, or until crisp.
9. Transfer onto a wire rack or paper towels; cool.

Nutritional Information (per serving):

Calories: 51  Fat: 4 g  Saturated Fat: 1 g  Cholesterol: 0 mg  Sodium: 18 mg  Carbohydrate: 4 g  Fiber: 1 g  Sugar: 0 g  Protein: 1 g

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