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Braised Kale With Black Beans and Tomatoes Recipe

Braised Kale With Black Beans and Tomatoes Recipe

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Braised Kale With Black Beans and Tomatoes

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Ingredients:

Serving

1 bunch kale (about 8 to 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 (15 1/2 oz) can black beans, rinsed and drained
1 1/2 cups reduced-sodium fat-free chicken broth
salt & freshly ground black pepper , to taste

Directions:

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.
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 as a side dish or over brown rice for a main course.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	114.15 Kcal (478 kJ)
Calories from fat	30.94 Kcal
		% Daily Value*
Total Fat	3.44g	5%
Sodium	113.42mg	5%
Potassium	603.16mg	13%
Total Carbs	17.42g	6%
Sugars	7.19g	29%
Dietary Fiber	3.76g	15%
Protein	4.76g	10%
Vitamin C	28.9mg	48%
Iron	0.4mg	2%
Calcium	56.3mg	6%

Amount Per 100 g
Calories	35.47 Kcal (149 kJ)
Calories from fat	9.62 Kcal
		% Daily Value*
Total Fat	1.07g	5%
Sodium	35.25mg	5%
Potassium	187.45mg	13%
Total Carbs	5.41g	6%
Sugars	2.24g	29%
Dietary Fiber	1.17g	15%
Protein	1.48g	10%
Vitamin C	9mg	48%
Iron	0.1mg	2%
Calcium	17.5mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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