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Braised Kale with Black Beans and Tomatoes

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Serves:  6

Per Serving:  110 calories, 2 g fat (0g saturated fat), 18 g carbohydrate, 6 g protein, 5 g dietary fiber, 190 mg sodium.

NOTE:  OK for those following the Low Microbial Diet, although please NO Pepper!

Ingredients:

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

Salt and freshly ground black pepper, to taste

1 can (15 oz.) unsalted black beans, rinsed and drained

1 ½ cups fat free, reduced-sodium chicken (or vegetable broth)

Cooking Directions:

  1. 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.
  2. 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.
  3. 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.
  4. Season to taste with salt and pepper. Serve.

Recipe from: www.AICR.org: Recipe Corner