Kale Sauce and Chicken Rotini

·

This kale sauce and chicken rotini is a healthy meal that tastes as decadent as it looks. The sauce is simple and comes together in a flash!

Kale Sauce and Chicken Rotini

Just because Julian and I are eating healthy this month, doesn't mean we can't enjoy some pasta!  I use whole wheat pasta, which is generally lower in calories and higher in fibre than regular pasta.  Whole wheat pasta tends to be more filling and therefore you need less of it!

I made the sauce using kale, garlic and pasta water.  There is also a small amount of grated parmesan.  This simple sauce packs a lot of flavor and is very nutrient dense.  There was almost two whole bundles of kale in the sauce!

Kale Sauce and Chicken Rotini

How to Make the Best Kale Sauce and Chicken Rotini

While the full recipe instructions are available below, here are some tips to make the best healthy kale pasta.

  • The type of kale you use in this pasta sauce is important.  You need to use lacinato kale, which is also known as black kale.  Black kale will have a better texture in your sauce than regular kale.
  • Boil your kale for only a couple of minutes in a pot of salted water.  When you remove the kale from the pot, add the pasta to cook.  Add the kale to a blender with pasta water, garlic, and a little olive oil and blend well.
  • Be sure to save some of the pasta water before draining the rotini.  This is important, because it is what makes your sauce nice and silky.  When you add the sauce to the pasta, it may need a little bit more pasta water to make it smooth.  Add a little at a time and stir it in with the pasta until it reaches your desired consistency.
Kale Sauce and Chicken Rotini

https://www.instagram.com/scrambledandscrumptious/

Kale Sauce and Chicken Rotini

This kale sauce and chicken rotini is a healthy meal that tastes as decadent as it looks. The sauce is simple and comes together in a flash!

Author:
Kirsten

Ingredients

  • 2 tbsp olive oil
  • 2 bunches black or lacinato kale, center ribs removed
  • 375g dry whole wheat rotini pasta
  • 1/2 cup shallots, sliced (1 medium)
  • 4 cloves garlic, whole
  • 3 cups mushrooms, sliced
  • 1 lb chicken breasts, sliced into 1/2 inch cubes (approx. 2 breasts)
  • 1/2 cup grated parmesan, plus more for garnishing

Instructions

  1. Bring a pot of salted water to a boil.  Add the kale to the pot and boil until the kale is just cooked and bright green, approximately 2 minutes.  Keep the water boiling and add the pasta to it.  In a large non-stick skillet, add 1 tbsp of the olive oil and garlic on medium heat.  Heat the garlic until it just starts to turn golden, approximately 2 minutes.  Add the cooked kale, oil, and garlic to a blender with approximately 1/4 cup of pasta water and blend well on high.  Add more pasta water if needed.
  2. While the pasta is cooking, heat the large non-stick skillet on high and add the rest of the olive oil.  Add the chicken, shallot, and mushrooms and cook until the onions and mushrooms are softened, and the chicken is cooked through, approximately 3 to 5 minutes.
  3. Reserve 1 cup of pasta water and drain the pasta.  Add the pasta back to the pot.  Pour in the kale sauce and add the grated parmesan, chicken, shallot, and mushrooms. and stir well together.  Add a small amount of pasta water at a time to thin the sauce out as needed.  Serve in pasta bowls topped with grated parmesan.  Enjoy!

Leave a Comment

Leave a Comment

Thanks for contributing to our community! Your comment will appear shortly.
Oops! Something went wrong while submitting the form.
Be the first to comment on this recipe