Good Eats for Athletes – Orzo with Kale

Last week some good friends gifted us a wonderful array of organic vegetables. Included in the bounty was a plethora of kale. Kale is a dark, leafy green full of vitamins A, C and K.  The wonder food is also a terrific source of calcium, iron and maganese. Toss is some protein and ample fiber and you’ve got a great start to well rounded meal.

Here is a recipe that tickled our taste buds.  Enjoy!


Kale is a nutritious leafy green!

Orso with Kale


1 teaspoon ground tumeric
2 cups uncooked orzo pasta

2 tablespoons olive oil
4 cloves garlic, sliced

1 bunch kale, stems removed and leaves coarsely chopped
1 large lemon, juiced

1/2 teaspoon ground nutmeg
1/4 cup grated Parmesan cheese, or to taste
salt and black pepper to taste


1. Bring a large pot of lightly salted water to a boil; sprinkled the tumeric over the boiling water and stir in the orzo; return to a boil. Cool uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 11 minutes; drain. Scrape into a mixing bowl and set aside.

2. Heat the olive oil in a large skillet over medium heat. Cook the garlic in the hot oil for a few seconds until it begins to bubble. Stir the kale into the garlic, cover the skillet with a lid, and cook for 10 minutes. Remove the cover and continue cooking and stirring until the kale is tender, about 10 minutes more.  Stir the kale mixture into the orzo along with the lemon juice, nutmeg and Parmesan cheese. Season with salt and pepper. Serve warm or at room temperature.

Makes 2 servings.
Per serving. 186 calories, 14 g fat (2 g saturated fat), 0 mg cholesterol, 13 g carbohydrate, 3 g fiber, 4 g protein, 412% vitamin A, 268% vitamin C, 18% calcium, 13% iron.


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