Penne with Kale, Tomatoes, and Olives Recipes

Penne with Kale, Tomatoes, and Olives Recipes - How Foods Fight Cancer

MAKES 4 SERVINGS

The kale in this flavorful combination provides highly absorbable calcium and isothiocyanates,
which have strong anticancer effects.

1⁄4 cup vegetable broth or water
1 onion, diced
5 cups chopped kale
2 cans (14.5 ounces each) chopped fire-roasted tomatoes, undrained, or 3 cups 
     chopped fresh tomatoes plus 1⁄2 cup water or vegetable broth
1⁄2 cup sliced kalamata olives
1 tablespoon chopped fresh parsley
8 ounces whole wheat penne
1⁄4 cup vegan Parmesan cheese or nutritional yeast flakes (optional)


1. Heat the vegetable broth in a large saucepan. Add the onion and cook
and stir over medium heat for 3 minutes. Add the kale and the tomatoes
and their liquid. Bring to a boil, lower the heat, cover, and
simmer for 20 minutes. Stir in the olives and parsley and cook for
5 minutes longer.

2. While the kale is cooking, bring a large pot of water to a boil and
cook the penne until just tender. Drain and transfer to a serving
bowl. Add the kale mixture and toss gently. Sprinkle the top with
the optional vegan Parmesan cheese and serve immediately.

3. Stored in a covered container in the refrigerator, leftover Penne with
Kale, Tomatoes, and Olives will keep for up to 3 days.


PER SERVING: 281 calories; 3.3 g fat; 0.5 g saturated fat; 10.5% calories from fat; 0 mg cholesterol;
12 g protein; 57.6 g carbohydrate; 8.3 g sugar; 8.7 g fiber; 497 mg sodium; 166 mg calcium;
5 mg iron; 53.9 mg vitamin C; 6796 mcg beta-carotene; 2.9 mg vitamin E