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.
Ingredients:
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
Instructions:
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.
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