Whole-Wheat Pasta with Balsamic Chicken Livers and Kale

When you only eat a little meat, sometimes you want to make it count. Inspired by Mario Batali to try new cuts of meat, I introduce this recipe. 1 cup of chicken livers provides 90% RDA daily iron, 373% Vitamin A, 65% Vitamin C, and 34.2 grams of protein. And they’re cheap! The balsamic and lemon flavors in this recipe blend with the chicken livers to make them taste deliciously meaty, not game-y. A wonderful and different surprise for your palate.

Serves: 2 (easily multiplied)
1/2 lb whole wheat pasta (half of a standard package)
1/4 c EVOO
1 red onion or regular onion, diced, or 2 leeks
1 c Chicken livers
1 bunch kale, cleaned and coarsely chopped
1/2 c balsamic vinegar
1 lemon, zested and juiced
1/4-1/2 t red pepper flakes (to taste)
salt and pepper to taste

1. Boil water for pasta and cook according to package directions. Add kale to pasta cooking water for last 2 minutes of cooking. Drain pasta and kale together. Return to pot. Kale should be on top.
Meanwhile . . .
2. Heat EVOO in a 10-12 inch skillet over medium-high heat until just short of smoking.
3. Brown chicken livers for ~8 minutes. Break up with spatula in pan. Transfer to plate.
4. Add more oil or butter to skillet if necessary. Add onion to skillet and cook until softened, ~6-8 minutes.
5. Return chicken livers to pan. Add vinegar (watch out for fumes). Use tongs to add the kale (or most of it). Cook until liquid is reduced by half.
6. Add vinegar mixture to pasta. Add lemon juice and zest. Toss thoroughly for 1-2 minutes over low heat. Serve.

Whole-Wheat Pasta with Balsamic Chicken Livers and Kale

When you only eat a little meat, sometimes you want to make it count. Inspired by Mario Batali to try new cuts of meat, I introduce this recipe. 1 cup of chicken livers provides 90% RDA daily iron, 373% Vitamin A, 65% Vitamin C, and 34.2 grams of protein. And they’re cheap! The balsamic and lemon flavors in this recipe blend with the chicken livers to make them taste deliciously meaty, not game-y. A wonderful and different surprise for your palate.

Serves: 2 (easily multiplied)
1/2 lb whole wheat pasta (half of a standard package)
1/4 c EVOO
1 red onion or regular onion, diced, or 2 leeks
1 c Chicken livers
1 bunch kale, cleaned and coarsely chopped
1/2 c balsamic vinegar
1 lemon, zested and juiced
1/4-1/2 t red pepper flakes (to taste)
salt and pepper to taste

1. Boil water for pasta and cook according to package directions. Add kale to pasta cooking water for last 2 minutes of cooking. Drain pasta and kale together. Return to pot. Kale should be on top.
Meanwhile . . .
2. Heat EVOO in a 10-12 inch skillet over medium-high heat until just short of smoking.
3. Brown chicken livers for ~8 minutes. Break up with spatula in pan. Transfer to plate.
4. Add more oil or butter to skillet if necessary. Add onion to skillet and cook until softened, ~6-8 minutes.
5. Return chicken livers to pan. Add vinegar (watch out for fumes). Use tongs to add the kale (or most of it). Cook until liquid is reduced by half.
6. Add vinegar mixture to pasta. Add lemon juice and zest. Toss thoroughly for 1-2 minutes over low heat. Serve.

Whole Wheat Pasta with Sardine and Tomato Sauce

Quick, easy, delicious, and nutritious. Sardines are a low-mercury fish and are great for heart health. Sardines packed in oil have zero carbs and 24 grams of protein per tin, plus lots of essential omega-3 fatty acids, calcium, and niacin. This dish can be made in less than the time it takes the pasta to cook.

Serves: 2 (easily multiplied)
Total time: About 15 minutes
Work time: About 15 minutes

2 T olive oil
1 onion, diced
pinch dried or fresh thyme leaves
pinch red pepper flakes
1 14.5 oz can diced tomatoes
3 tins sardines packed in olive oil
Juice of 1 lemon
Salt and Pepper to taste
1/2 lb whole wheat pasta shapes or spirals

1. Cook the pasta al dente according to package instructions, but undercook by 1 minute. You can prepare steps 2-? while waiting for the water to boil.
2. Heat a large skillet over medium heat. Add olive oil (or just use olive oil from sardine tins), diced onion, and a pinch of salt. Cook, stirring occasionally, until onions begin to caramelize (soften and brown, but not burn).
3. Add a thyme and red pepper flakes.
4. Add sardines and tomatoes. Break up sardines with cooking utensil. Cook for 1-2 minutes.
5. Add lemon juice, salt, and pepper to taste.
6. Stir pasta into skillet and cook for 1 minute with sauce. Serve.

Variation: Try cumin or rosemary in place of the thyme. Serve over brown rice or a whole grain instead of pasta.

Whole Wheat Pasta with Sardine and Tomato Sauce

Quick, easy, delicious, and nutritious. Sardines are a low-mercury fish and are great for heart health. Sardines packed in oil have zero carbs and 24 grams of protein per tin, plus lots of essential omega-3 fatty acids, calcium, and niacin. This dish can be made in less than the time it takes the pasta to cook.

Serves: 2 (easily multiplied)
Total time: About 15 minutes
Work time: About 15 minutes

2 T olive oil
1 onion, diced
pinch dried or fresh thyme leaves
pinch red pepper flakes
1 14.5 oz can diced tomatoes
3 tins sardines packed in olive oil
Juice of 1 lemon
Salt and Pepper to taste
1/2 lb whole wheat pasta shapes or spirals

1. Cook the pasta al dente according to package instructions, but undercook by 1 minute. You can prepare steps 2-? while waiting for the water to boil.
2. Heat a large skillet over medium heat. Add olive oil (or just use olive oil from sardine tins), diced onion, and a pinch of salt. Cook, stirring occasionally, until onions begin to caramelize (soften and brown, but not burn).
3. Add a thyme and red pepper flakes.
4. Add sardines and tomatoes. Break up sardines with cooking utensil. Cook for 1-2 minutes.
5. Add lemon juice, salt, and pepper to taste.
6. Stir pasta into skillet and cook for 1 minute with sauce. Serve.

Variation: Try cumin or rosemary in place of the thyme. Serve over brown rice or a whole grain instead of pasta.