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. |
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! |
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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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. |
I made this over the weekend 4 chef dude rating!
:chef: :chef: :chef: :chef: I took Barb's suggestion and used Rotel tomatoes And Ruth's Feta cheese thought as a crumble topping! Most Hearty !!!!!! |
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!
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