Light Turkey and Kale Pasta Bake
Try this Light Turkey and Kale Pasta Bake recipe, or contribute your own.
Try this Light Turkey and Kale Pasta Bake recipe, or contribute your own.
- 1 tsp salt
- 1 large onion finely chopped
- 1 tsp ground black pepper
- 2 lbs ground turkey extra lean
- 4 large garlic cloves minced
- 1 tsp olive oil extra virgin
- 3 cups (9 oz) whole wheat penne/fusilli pasta dry (use certified gf for gf version)
- 28 oz tomato sauce (i used organic kirkland)
- 2 tbsp honey or maple syrup
- 1 cup pasta water
- 1 tbsp italian herb seasoning (oregano or basil) dried
- 4 - 5 cups kale (1 bunch) stem removed & chopped
- 2 cups (5 oz) low fat mozzarella cheese shredded & divided
- 1/3 cup italian parsley chopped (for garnish)
- Carbohydrate 29.9769542194171 g
- Cholesterol 589.670081 mg
- Fat 30.7381631309781 g
- Fiber 1.55916086535438 g
- Protein 199.224036106021 g
- Saturated Fat 9.29864859328657 g
- Serving Size 1 1 recipe (1768g)
- Sodium 650.570223586539 mg
- Sugar 28.4177933540627 g
- Trans Fat 4.45580357640402 g
- Calories 1236 calories
Step-by-step
- Cook pasta al dente as per package instructions, undercooking by 4 minutes. Drain, reserving 1 cup of pasta water and set aside.
- Preheat oven to 375 degrees.
- Preheat large skillet on medium heat and add olive oil. Add onion and garlic, saute for 2 - 3 minutes, stirring occasionally.
- Add turkey and cook for another 7 minutes, breaking meat into pieces and stirring occasionally.
- Add tomato sauce, honey, pasta water, herb seasoning, salt, pepper, kale and stir. Add previously cooked pasta and stir again.
- Transfer half of the mixture in 9" x 13" baking dish and sprinkle with 3/4 cup cheese. Top with remaining mixture and sprinkle with remaining 1 + 1/4 cups cheese.
- Cover with foil and bake for 25 minutes. Remove foil and broil until cheese is golden brown.
- Serve hot garnished with parsley if desired.
Ground turkey carries immense savory weight in this dish, providing the protein base while absorbing the surrounding aromatics and tomato acidity. Achieving the right texture requires deliberate control over moisture and heat.
- Undercook the whole wheat penne by precisely four minutes on the stove, because the pasta continues absorbing liquid while baking at 375 degrees Fahrenheit.
- Break the extra lean turkey apart continuously during its seven-minute browning window to prevent large, dense clumps from forming in the sauce.
- Reserve one cup of starchy pasta water before draining the noodles; this liquid emulsifies with the tomato sauce and cheese to create a cohesive coating rather than a watery pool.
- Layer the shredded mozzarella in two distinct stages, reserving the larger portion for the final minutes under the broiler to achieve a golden-brown crust without burning the dairy proteins.
- Use a standard 9x13-inch glass or ceramic baking dish, substituting a metal pan only if you reduce the oven temperature by 25 degrees to prevent edge scorching.
Proper moisture management ensures the kale wilts evenly without releasing excess water into the casserole. Letting the baked dish rest for ten minutes before slicing allows the sauce to set properly.
