We all love pasta. It’s versatile, quick to prepare and cheap. It’s also “carb heavy” which makes it a bit of a double edged sword for many of us. As with everything in a healthy diet, moderation is the key here and if the choice of pasta can be a little healthier, I’m all for it. This recipe uses Whole Wheat Penne which contains more than twice the fiber of its white counterpart. This recipe also keeps the pasta to a minimum. A cup or so of dry pasta will feed two lavishly.
Turkey Italian Sausage and Cannelini Beans provide a generous serving of protein that is lower in fat than many other choices. Kale, the current golden (or is it green) child of the food world makes itself known along with garlic onions and red bell pepper. The sauce is low sodium chicken broth base to keep it light and let the other flavors shine through. 
As with so many of the recipes I share, this one is open to interpretation. It would be wonderful with some herbs. Basil or rosemary come to mind. Garbanzo beans could fill in for the Cannellini and any other veggies you have on hand could be added as well. Doubling the recipe would be easy, too. In fact, this recipe as posted allows you to do just that
- 2 Turkey Italian Sausage Links
- 1 Cup Whole Wheat Penne Pasta Cooked just under al dente
- 1 Tblsp. Olive Oil
- 1/2 Cup Onion Chooped
- 1/2 Cup Red Bell Pepper Chopped
- 3 Cloves Garlic Chopped
- 4 Cups Baby Kale Stems removed
- 1 Cup Cannellini Beans Drained and rinsed
- 3/4 Cup Low Sodium Chicken Broth
- 1/4 Cup Pasta Water
- salt and pepper To taste
- Shaved Romano Cheese For garnish
- Cook the pasta one minute less than the package directions, Reserve 1/4 cup of the pasta cooking water before draining. Prepare the sauce while the pasta cooks.
- Cook the sausages in the broiler completely. When cool enough to handle slice 1/2 inch thick and set aside.
- Heat the olive oil in a large fry pan over medium heat. Add the onion and bell pepper and cook 3 - 4 minutes until softened. Add the kale and garlic and cook until the kale has wilted and the garlic is fragrant. This should take 4 - 5 minutes.
- Add the chicken broth and the sausage to the pan and simmer for 5 minutes or so. Add the beans and the reserved pasta water. Cook another 3-4 minutes. Add salt and pepper to taste.
- Drain the pasta and add to the pan. Toss and cook for a minute or two to blend everything together. Serve topped with shaved Romano Cheese
