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Braised Kale with Black Beans and Tomatoes
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!
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)
- 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.
Recipe from: www.AICR.org: Recipe Corner