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Italian Chicken Sausage Pasta with Kale

Italian Chicken Sausage Pasta with Kale: A Creamy Delight

This Healthy Italian Chicken Sausage Pasta with Kale is a quick and nutritious option for busy weeknights.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Pasta
Cuisine: Italian
Calories: 450

Ingredients
  

For the Sausage
  • 1 lb Ground White Meat Chicken Substitute with ground turkey if desired.
  • 4 cloves Garlic Chopped; can substitute with 1/4 tsp garlic powder per clove.
  • 1/4 cup Parsley Chopped; can substitute with basil.
  • 1 tsp Fennel Seed Infuses anise-like flavor; can substitute with ground cumin.
  • to taste Salt & Pepper Adjust according to taste.
For the Pasta & Sauce
  • 12 oz Pasta (Shells or Orecchiette) Substitute with any short pasta.
  • 1 medium Onion Diced; can substitute with shallots.
  • 1 cup Chicken Broth Can substitute with vegetable broth.
  • 1 cup Milk Can substitute with almond or oat milk.
  • 2 tbsp Cornstarch Can substitute with all-purpose flour.
For the Final Touch
  • 2 cups Kale Washed; can substitute with fresh baby spinach.
  • 1/2 cup Parmesan Cheese Grated; can substitute with Pecorino Romano.
  • to taste Red Pepper Flakes Optional; adjust for heat.

Equipment

  • large pot
  • Large Skillet

Method
 

Step-by-Step Instructions
  1. Begin by preparing your ingredients. Chop garlic and parsley, then mix with ground chicken. Refrigerate for 15 minutes.
  2. Boil 4 quarts of water in a large pot. Add salt and olive oil, then cook pasta according to package instructions until al dente (8-10 minutes). Reserve 1 cup of pasta water, drain, and set aside.
  3. In a skillet, heat olive oil. Cook the sausage mixture for 5-7 minutes until browned and cooked through, reaching an internal temperature of 165°F. Remove and keep drippings.
  4. Sauté diced onion in the same skillet for 3-4 minutes until translucent. Add garlic and sauté for another minute, then stir in chopped kale and cook until wilted (2-3 minutes).
  5. Create a slurry with cornstarch and milk, then add to skillet with chicken broth. Stir until sauce thickens (3-5 minutes). Add cooked sausage back into the sauce.
  6. Add drained pasta to the skillet, mixing well with the sauce. Incorporate reserved pasta water as needed for desired consistency. Stir in grated parmesan until melted.
  7. Serve garnished with extra parmesan and red pepper flakes if desired, enjoying warm.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 85mgSodium: 800mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 1500IUVitamin C: 20mgCalcium: 200mgIron: 2mg

Notes

Prepare ingredients ahead for smoother cooking. Cook pasta al dente to prevent mushiness when reheating. Adjust heat level with red pepper flakes as preferred.

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