Feta cheese lends a little pungent punch and complements the sweetness of the sun-dried tomatoes in this colorful entrée for five or side dish for a crowd.

　　

Ingredients

serves 5, 1 1/2 cups per serving

　　1 ounce dry-packed sun-dried tomatoes (about 1/3 cup)

　　1/2 cup boiling water

　　16 ounces dried medium whole-grain pasta shells

　　2 teaspoons olive oil

　　2 teaspoons minced garlic or 4 medium garlic cloves, minced

　　1/4 teaspoon crushed red pepper flakes

　　8 ounces packaged chopped fresh kale

　　3 ounces crumbled low-fat feta cheese (about 3/4 cup)

　　

Step 1

Put the tomatoes in a small shallow bowl. Pour in the water. Stir. Set aside.

　　

Step 2

Prepare the pasta using the package directions, omitting the salt and oil and cooking until still firm when you bite into it (start tasting 3 minutes before the package says it will be done). Drain well in a colander. Return to the pot. Cover and set aside.

　　

Step 3

Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the garlic and red pepper flakes for 30 to 60 seconds, or until the garlic becomes aromatic and begins to brown. Stir in the kale.

　　

Step 4

Drain the tomatoes, combining the soaking liquid with enough water to equal 3/4 cup. Pour the liquid into the kale mixture. Chop the tomatoes. Stir into the kale mixture. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, covered, for 5 to 10 minutes, or until the kale has wilted and is slightly tender. Stir into the pasta. Before serving, sprinkle with the feta.

　　

Cook’s Tip

Step 5

Vary the flavor of this dish by replacing the feta cheese with 1/4 cup minced green olives or black olives, such as kalamata or niçoise.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 417

　　

Step 8

Total Fat: 8.5g

　　

Step 9

Saturated: 3.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 2.0g

　　

Step 12

Monounsaturated: 2.0g

　　

Step 13

Cholesterol: 15mg

　　

Step 14

Sodium: 266mg

　　

Step 15

Carbohydrates: 72g

　　

Step 16

Fiber: 8g

　　

Step 17

Sugars: 3g

　　

Step 18

Protein: 20g

　　

Step 19

Dietary Exchanges

　　

Step 20

4 Starch

　　

Step 21

2 Vegetable

　　

Step 22

1/2 Lean Meat

　　

Step 23

1/2 Fat

　　American Heart Association Quick & Easy Meals