Spaghetti can go down all the wrong paths in terms of nutrition if it’s swimming in alfredo or paired with a less than perfect marinara. This recipe swaps white flour spaghetti with its fiber-rich whole-wheat counterpart and adorns it with kale, sun-dried tomatoes, and just a touch of cheese. The texture is rich and filling and the appearance is simply a feast for the eyes. Enjoy!
The glow is in the greens:
Kale: contains nearly 20 percent of the RDA of dietary fiber in just one cup, is packed with carotenoids and flavonoids that fight against cancer, is anti-inflammatory with its omega-3 fatty acids content, prevents colon, bladder, breast, prostate, ovarian and gastric cancer, promotes cardiovascular health, is essential for detoxification, strengthens the bones, boosts immunity, lowers blood pressure, promotes a healthy immune system, and contributes to healthy vision. Essentially, it is the panacea of health woes – full of cleansing chlorophyll and can prevent most all diseases!
Kale and Sun-Dried Tomato Whole-Wheat Spaghetti Recipe
- 10 ounces whole-wheat spaghetti (100%)
- 1 small onion
- ¾ head of kale leaves
- 1 scallion
- 2 garlic cloves
- 1 tablespoon olive oil
- 1/2 cup coarsely chopped sun-dried dry tomatoes
- 2 tablespoons tomato paste
- 2 ounces Parmigiano Reggiano
- Salt and pepper to taste
- 2-3 tablespoons olive oil
Dice the onion, scallion, and garlic. Roughly chop the kale leaves. Bring saucepan up to medium heat. Add olive oil and sauté the onion, scallion and kale soft. Add the garlic and sauté 1 more minute.
Prepare the spaghetti according to package instructions, but add the sun-dried tomatoes to the water. Drain the spaghetti but save some 1/2 cup of the water. Add three tablespoons of olive oil into the empty pot that was used to boil the spaghetti, still over medium heat. Add tomato paste and cook until paste breaks down and the oil is distributed throughout. Add the saved juice from cooking the spaghetti. Add the sautéed kale, onion, garlic and scallion mix along with salt and pepper. Mix and cook for another 2-3 minutes until the mixture begins to simmer. Toss in the spaghetti and fold all the ingredients together, cooking another 2 minutes before serving in a large dish. Top with grated cheese.
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