Notice: Users may be experiencing issues with displaying some pages on stanfordhealthcare.org. We are working closely with our technical teams to resolve the issue as quickly as possible. Thank you for your patience.
 

Details about COVID-19, monkeypox, and the flu vaccine

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