From foodconsumer.org
Kale: The Forgotten Veggie
By AICR.org
Sep 2, 2008 - 7:08:10 PM
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Kale: The Forgotten Veggie
Kale bunch
Fund the reserch behind Health-e-Recipes
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.
Braised Kale with Black Beans and Tomatoes
1 bunch kale (about 8-10 leaves)
2 tsp. extra virgin olive oil
1 large onion, diced
6 medium plum tomatoes, seeded and diced (2 cups)
2 garlic cloves, halved lengthwise
1 can (15 oz.) unsalted black beans, rinsed and drained
1 1/2 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 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.
Makes 6 servings.
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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