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Tasty Kale and White Beans

Photo by: Joseph DeLeo
Comments: 0
 

Recipe

Never cooked kale before? This recipe truly knocked it out of the park! One I will repeat many times.

Yield: Makes 6 servings

Ingredients

  • 1/3 cup diced Canadian bacon
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 pound kale, chopped (about 6 cups)
  • 1 (15-ounce) can great northern beans, rinsed and drained
  • 1 cup fat-free chicken broth
  • Salt and pepper to taste

Directions

1. In large nonstick skillet coated with nonstick cooking spray over medium heat, cook Canadian bacon until turns golden brown, several minutes. Add oil and onion, sauté until tender, about 5 minutes.

2. Add kale, beans and broth and cook, stirring, about 10 minutes or until kale is tender. Season to taste.

Notes

Spicy Advice:

Kale from the cabbage family is very nutritious with powerful antioxidants


© 2010 Holly Clegg
 

Nutritional Information

Nutritional information per serving:
Calories 137
Calories from fat 21%
Fat 3g
Saturated Fat 1g
Cholesterol 4mg
Sodium 365mg
Carbohydrate 20g
Dietary Fiber 6g
Sugars 2g
Protein 8g
Dietary Exchanges: ½ starch, 2 vegetable, ½ lean meat

 

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