Dark leafy greens, like kale, are excellent sources of iron, folic acid, fiber, and carotenoids. Black beans are an excellent source of protein and fiber. Incorporate these foods into your diet with this recipe for Braised Kale with Clack Beans and Tomatoes.
- 1 bunch kale (about 8-10 leaves)*
- 2 tsp. extra virgin olive oil
- 1 large onion, diced
- 5 large or 6 medium plum tomatoes, seeded and diced (2 cups)
- 2 garlic cloves, halved lengthwise
- 1 can (15 1/2 oz.) black beans, rinsed and drained
- 1½ cups fat-free, reduced-sodium
- Chicken or vegetable broth
- Salt and freshly ground black pepper, to taste
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 Dutch oven or heavy pot, heat oil over medium-high heat. Sauté 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 as a side dish or over brown rice for a main course.
Makes 4 servings.
Per serving: 177 calories, 4 g. total fat (less than 1 g. saturated fat), 28 g. carbohydrate,10 g. protein, 8 g. dietary fiber, 591 mg. sodium.
Recipe from the American Institute for Cancer Research.