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Braised Kale with Black Beans and Tomatoes

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Old 01-07-2005, 09:41 AM   #1
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Default Braised Kale with Black Beans and Tomatoes

Despite its list of ingredients, this Portuguese dish is simple to make because everything goes straight into the pot and simmers into a rustic blend of nicely-balanced flavors.

1 bunch kale (about 8-10 leaves)*
2 tsp. extra virgin olive oil
1 large onion, diced
5 large or 6 medium plum tomatoes, seeded
and diced (2 cups)
2 garlic cloves, halved lengthwise
1 can (15 1/2 oz.) 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

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 Dutch oven or 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 as a side dish or over brown rice for a main course (if on phase 2).

*Lacinata, also called "dino (dinosaur) kale" or cavolo nero, is the best choice, but any kale, including curly green and red Russian, can be used. Makes 4 servings as a side dish or 2 as a main course.

Nutritional Information:
Makes 4 servings. Per serving: 177 calories, 4 g. total fat (less than 1 g. saturated fat), 28 g. carbohydrate, 10 g. protein, 8 g. dietary fiber, 591 mg. sodium.

I haven't tried this but it looks good.
Barbara - Started South Beach 5/22/4
HW/SW/CW/GW - Jan start 169 goal of 2

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Old 01-27-2006, 01:11 PM   #2
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I've had this several times recently and it is good and easy. I use one can of diced tomatoes instead of the fresh tomatoes. I normally don't drain them as I like this a little juicy. I use minced jarred garlic to make it easier.

To get some extra veggies, I added one bag of spinach at the end after everything was cooked and just cooked it enough to wilt. It tasted so very good. I like the mixture of kale and spinach with the tomatoes and beans. I would also think that Rotel (tomatoes with chilis) could be used instead of plain tomatoes. I sometimes add some Italian seasoning too.

I served this with turkey tenderloin (and rice for DH). I just had it leftover for lunch and it was wonderful!
Barbara - Started South Beach 5/22/4
HW/SW/CW/GW - Jan start 169 goal of 2

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Old 02-06-2006, 07:53 AM   #3
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This was really good. Very comforting and hardy. I served it over brown rice and added some soy sausage to it. Very yummy! This is definitely a do again recipe. Thanks, Barb.
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Old 02-06-2006, 08:07 AM   #4
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I'm going to "sticky" this one.

I made it last week with canned tomatoes and it was excellent. I even love it cold! It freezes really well. I even drained it a bit and made a pita pizza with feta cheese on top! I am going to have it again tonight with some leftover chicken added and perhaps some ff mozzarella on top.
Change isn’t easy. But if you don’t change, you stay the same, and where’s the fun in that?
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Old 04-06-2006, 12:08 PM   #5
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I made this over the weekend 4 chef dude rating!

I took Barb's suggestion and used Rotel tomatoes And Ruth's Feta cheese thought as a crumble topping!

Most Hearty !!!!!!
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Old 01-04-2009, 08:51 PM   #6
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I made this tonight. I used frozen kale and canned whole tomatoes, which I diced. I was surprised- DH actually went back for more and DS cleaned his plate! I will definitely be making it again!

Starting Weight 7.22.2008 = 210 1st Mini Goal Met 10.5.2008 = 185 2nd Mini Goal = 170 Met January 9, 2009 3rd Mini Goal = 155 Met March 27, 2009
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