- 0:20 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Kale is paired with the classic Italian combination of spaghetti, garlic, extra virgin olive oil, chilli and anchovies in this low GI meal.
Ingredients
- 375g spaghetti
- 1/3 cup extra virgin olive oil
- 6 anchovies, finely chopped
- 2 garlic cloves, crushed
- 1/4 teaspoon dried chilli flakes
- 1 bunch curly kale or regular kale, centre vein discarded, leaves shredded
- 1 1/2 tablespoons lemon juice
- 1/3 cup finely grated parmesan
Method
- Step 1Cook pasta in a saucepan of boiling salted water, following packet directions, until tender. Drain, reserving 1/4 cup cooking liquid.
- Step 2Heat oil in a large, non-stick frying pan over medium-low heat. Add anchovy, garlic and chilli. Cook for 1 to 2 minutes or until fragrant.
- Step 3Add the kale, drained cooked pasta, lemon juice and reserved cooking liquid. Season with salt and pepper. Cook, tossing, for 1 to 2 minutes or until combined and heated through. Divide among bowls. Serve sprinkled with parmesan.
Nutrition
2341 kj
Energy
23g
Fat Total
4.5g
Saturated Fat
4.6g
Fibre
16.9g
Protein
11mg
Cholesterol
370mg
Sodium
70.6g
Carbs (total)
All nutrition values are per serve
Notes
Two sliced cooked chicken breast fillets, or a drained 425g can of tuna in oil would work well with this dish, and add a protein boost.
- Author: Liz Macri
- Image credit: Craig Wall
- Publication: Super Food Ideas
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