Braised Kale with Black Beans and Tomatoes
Makes 4 servings as a side dish or 2 as a main course.
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.
3. Serve as a side dish or over brown rice for a main course.
*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.
Nutritional Info 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.
Diabetic Exchanges: 1 Meat, 1 Bread/Starch, 2 Vegetable
Source: AICR