Turkey With Pasta, Kale A Way To Get Your Greens

If you are confused about how to incorporate nutritious leafy greens into your diet, you are not alone.

Greens - including kale, chard, mustard and collard - are powerhouses of vitamins, iron, folic acid and fiber, yet most Americans don’t have a clue how to cook them. The good news is you don’t need to sit down to a heaping plate of greens in order to enjoy their heath benefits.

In this recipe for Penne Pasta with Turkey and Greens, kale combines with pasta and lean, ground turkey to create a delicious main dish streaked with emerald. A hint of lemon juice and fresh grated lemon rind gives the dish a light, bright flavor.

Kale is the mildest and sweetest of the greens, so it is a good one to start with if you aren’t sure you will like the taste. Wash the leaves carefully in cold water, then strip the green parts from the tough center stem. Discard the stem.

As a member of the cabbage family, kale is high in beta carotene, which plays an important role in cell growth and is thought to reduce the risk of certain types of cancers.

Kale is also quite low in calories. A 1/2-cup serving has just 21 calories and less than 1 gram of fat. A heaping, two-cup serving of Penne Pasta with Turkey and Greens has 326 calories and just 5.3 grams of fat, yet it’s loaded with carbohydrates, protein and calcium.

Penne Pasta With Turkey and Greens

8 ounces lean ground turkey breast (7 percent fat or less)

6 cups chopped kale, packed

2 cloves garlic, crushed (about 1 teaspoon)

2 green onions, chopped

1/2 teaspoon fresh grated lemon peel

1/2 teaspoon thyme

1/4 teaspoon ground cumin

Dash of nutmeg

2 tablespoons lemon juice

1 (14-1/2-ounce) can low-fat, low-sodium chicken broth

1/2 cup evaporated skim milk

1/4 cup toasted pecans, chopped

2 cups dry penne pasta

Heat a large nonstick skillet over medium-high heat and brown the turkey without adding oil or fat. Use a wooden spoon to break the turkey into small clumps.

When brown, add the kale, garlic, green onions, lemon peel, thyme, cumin, nutmeg, lemon juice and chicken broth. Cover, reduce heat to a simmer and cook for 10 to 12 minutes, or until the kale is tender but still bright green. Stir in the evaporated skim milk and pecans and cook for 2 to 3 minutes longer.

While the kale and turkey mixture is cooking, boil the penne pasta according to package directions. Drain the pasta and stir it into the turkey and greens mixture. Serve at once.

Yield: 5 (2-cup) servings.

Nutrition information per serving: 326 calories, 5.3 grams fat (15 percent fat calories), 25 grams protein, 45 grams carbohydrate, 39 milligrams cholesterol, 320 milligrams sodium.

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