Braised Kale with Black Beans and Tomatoes
Submitted by quartertone on Wed, 2008-09-03 - 12:00pm
Summary
| Yield | |
|---|---|
| Prep Time | 5 minutes |
| Recipe Category | Beans |
Description
Kale: The Forgotten Veggie
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Tired of the same vegetables? Dark green, leafy kale a cruciferous veggie is often overlooked, but filled with cancer-preventative nutrients. Among its beneficial compounds are beta carotene, vitamin C and sulfur-containing phytochemicals. The fiber-rich black beans, plum tomatoes and onion in this week's recipe add color, flavor and are nutrient-rich in their own right. Serve as a side dish or over brown rice for a main course
Ingredients
- 1 bn kale (8-10 leaves)
- 2 t olive oil
- 1 large onion (diced)
- 2 c diced plum tomatoes
- 2 clv garlic (halved)
- 1 cn (15 oz) black beans
- 1 1⁄2 c chicken broth (low-sodium fat-free)
Instructions
Using a sharp paring knife, slice off the hard, central vein of each kale leaf. Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips. Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves.
In a large heavy pot, heat oil over medium-high heat. Saute onion until translucent, about 4 minutes. Add kale and mix until wilted, about 3 minutes. Add tomatoes and garlic.
Cook, stirring, until tomatoes soften slightly, about 3 minutes. Add beans and broth. Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes.
Season to taste with salt and pepper. Serve.
Notes
Vegetable broth may be used instead of chicken broth.
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Per serving: 110 calories, 2 g fat (0g saturated fat), 18 g carbohydrate,
6 g protein, 5 g dietary fiber, 190 mg sodium.
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