Beans & Greens

Health Staff
Updated
This recipe takes its cue from Italian-American cooks, who know how to make fresh seasonal ingredients taste wonderful. For a hearty main dish, simply toss with whole wheat pasta.

Yields: Serves 6 (serving size: 1 cup)

Total Time time: 24 minutes

Ingredients

  • 2 olive oil

  • 1/4 crushed red pepper

  • 2 garlic cloves, minced

  • 1 (1-pound) bunch kale, trimmed

  • 1 fat-free, lower-sodium chicken broth

  • 1/4 kosher salt

  • 1 (15-ounce) can cannellini beans, drained and rinsed

  • 1 red wine vinegar

  • Grated fresh pecorino Romano cheese (optional)

Nutrition

calories 126

fat 5g

saturated fat 0.8g

monounsaturated fat 3.6g

polyunsaturated fat 0.6g

protein 6.1g

carbohydrate 15.4g

fiber 3.7g

cholesterol 1mg

iron 2mg

sodium 260mg

calcium 126mg

Directions

  1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add red pepper and garlic; sauté 30 seconds.