|
|||||||||||||
|
|||||||||||||
|
|||||||||||||
Mary's Simple Greens and Beans
Servings = 6 | Serving size =about 1 cup
This recipe can be multiplied by 2, 3.
This recipe can be divisible by 2.
This recipe keeps well for about 48 hours. Reheat gently.
| 2 Tbsp | olive oil |
| 6 cloves | garlic |
| 8 cups | kale |
| 1/2 cup | low sodium chicken stock |
| 2 15 ounce can | no salt added canellini beans |
| 1/2 tsp | salt |
| fresh ground black pepper |
Place a large pot over medium heat and add the olive oil. Sauté the garlic until slightly soft.
Add the chopped kale reduce the heat to low and cook until almost tender -- about 3-5 minutes.
Add the chicken stock and cannellini beans. Heat through and season with black pepper to taste.
Nutrition Facts
Serving size: about 1 cup | Servings 6
Calories 221 | Calories from Fat 47
Amount Per Serving (% Daily Value)
Total Fat 5g (8%) | Saturated Fat 1g (4%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 0 mg (0 %) | Sodium 126 mg (5 %)
Total Carbohydrates 34g (11%) | Sugars 1g
Dietary Fiber 10g (41%) | Protein 12g
Vitamin A 137% | Vitamin C 94 % | Calcium 14% | Iron 19%
Vitamin K 370 mcg | Potassium 849 mg | Magnesium 102 mg
"Spinach is susceptible of receiving all imprints: It is the virgin wax of the kitchen."
-Grimod de la Reyniere, French Gourmond
The refrigerator light goes on...
This is a great simple recipe sent in by Mary Bagby. It's a perfect side dish with both the beans and the greens that are so fantastic for you. The olive oil, bean and garlic give the greens a silky creaminess and adds some sweet flavor to the slightly bitter kale.
I prefer to use canned beans that don't have salt added and add it myself. This is certainly better if you're on a low-sodium diet, but either way if gives you control over how much salt is added.
Mary says that this recipe makes wonderful leftovers to keep for a busy day: "We get about 6 servings from this; one meal to eat right away, and two for later. This dish is one of the staples of our diet and I like to vary the greens."