A hearty pasta dinner need not require multiple pots. For less effort and post-meal cleanup, why not cook everything together?
Hidden hacks
By using the exact amount of liquid necessary to cook your pasta with the other ingredients, you do away with requiring an extra pot of water for your noodles and the need to pull out the colander. Shredding your sweet potato is a hack that lets it cook in a flash (also try this when making hashes, stir-fries, and grain bowls), while baby greens are a nutritious no-chopping-required add-in.
Go nuts
You don’t need to crank up the oven to make a small batch of toasty nuts. Instead, nuke them. Spread nuts in a single layer on microwave-safe plate. Microwave on high power for 1 minute, stir, and continue heating in 30-second intervals, stirring between each interval, until nuts are fragrant and a few shades darker.
One Pot Sweet Potato and Kale Pasta
Ingredients
- 2 tsp (10 mL) grapeseed or sunflower oil
- 3/4 lb (350 g) ground organic chicken or turkey
- 1 yellow onion, chopped
- 1 medium sweet potato, peeled and grated
- 2 garlic cloves, chopped
- 1/2 lb (225 g) whole grain rotini or penne pasta, about 2 1/4 cups (560 mL)
- 3 cups (750 mL) no-salt-added chicken or vegetable broth
- 14 oz (398 mL) can no-salt-added diced tomatoes
- 2 Tbsp (30 mL) no-salt-added tomato paste
- Zest of 1 lemon
- 1 1/2 tsp (7 mL) Italian seasoning
- 1/2 tsp (2 mL) crushed red pepper flakes
- 5 oz (140 g) container baby kale or baby greens mix
- 1/2 cup (125 mL) grated Parmesan cheese (optional)
- Lemon oil (optional)
Nutrition
Per serving:
- calories219
- protein15g
- fat5g
- saturated fat1g
- trans fat0g
- carbohydrates32g
- sugars4g
- fibre2g
- sodium438mg
Directions
01
In large pot over medium, heat oil. Add meat and heat until browned, about 4 minutes. Remove from pan and set aside. Add onion; heat until onion has softened, about 5 minutes. Add sweet potato and garlic; heat until potato is tender, stirring often, about 3 minutes.
02
Add pasta, broth, canned tomatoes, tomato paste, lemon zest, Italian seasoning, and red pepper flakes to pan. Bring to a boil; reduce heat to medium-low and simmer, covered, until pasta is al dente and liquid has almost evaporated. Be sure to scrape up any brown bits from bottom of pan. In batches, stir in kale until wilted. Stir in ground meat and heat through. Remove from heat and let stand for 5 minutes. Garnish with Parmesan and a splash of lemon oil if desired.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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