This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Spinach is susceptible of receiving all imprints: It is the virgin wax of the kitchen."
-Grimod de la Reyniere, French Gourmond
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."
In an epidemiological study conducted in Spain, 171 heart attack patients were compared with people who had no evidence of coronary disease. Those who ate the most olive oil, an average of about 4 tablespoons per day, had the lowest risk for heart attack. The group eating only about a half of a tablespoon per day had the highest risk of heart attack. The scientists who did the study feel that there is a causal association between the olive oil and coronary disease, but they feel that a larger study is needed to definitively prove this.
Servings = 6 | Serving size =about 1 cup
Cooking Time = 30 Minutes
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|
|1/2 cup||low sodium chicken or vegetable broth|
|2 15 ounce can||no salt added canellini beans|
|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.
Serving size = about 1 cup
Servings = 6
Amount Per Serving
|Calories 221||Calories from Fat 47|
|% Daily Value|
|Total Fat 5g||8%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 34g||11%|
|Dietary Fiber 10g||41%|
|Vitamin A 137%||Vitamin C 94%|
|Calcium 14%||Iron 19%|
|Vitamin K 370 mcg||Potassium 849 mg|
|Magnesium 102 mg|