Cooking Classes


Beans and Greens Side Dish Steals the Show

'Tis the season for parties, dinners, more parties and more dinners. The rich meals and decadent desserts can get away on us. To help rein us in, Sandi at Whistlestop Cafe has chosen the theme of healthy holidays.

My side dish is 126 calories for a full serving. The health benefits of kale and dried beans are no secret. Kale is low in calories, high in fibre and has zero fat. It is high in iron and vitamin K (aids with blood clotting) and has plenty of antioxidants. It is also high in vitamin A & C and calcium. Pretty hard to turn that down. Pair kale with dried beans and you have protein and more vitamins and minerals.

The rich green and vibrant flavours make this an ideal side dish for our meal this month.

Sandi – Main - Apple Cider Glazed Pork 
Val - Appetizers/Hors d’oeuvres – Baked Burrata

Susan – Soup/Salad - Creamy Sweet Potato Soup 

Jerry – Beverage/Dessert – Rustic Apple Tart

Beans & Greens
Yield: Serves 6 (serving size: 1 cup)

Recipe Time   Total: 24 Minutes
Nutritional Information   Amount per serving

    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

    2 tablespoons olive oil
    1/4 teaspoon crushed red pepper
    2 garlic cloves, minced
    1 (1-pound) bunch kale, trimmed
    1 cup fat-free, lower-sodium chicken broth
    1/4 teaspoon kosher salt
    1 (15-ounce) can cannellini beans, drained and rinsed
    1 tablespoon red wine vinegar
    Grated fresh pecorino Romano cheese (optional)

    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.
    2. Add kale, turning with tongs to coat. Add broth; cover and cook 3 minutes. Add salt and beans; cook, uncovered, 5 minutes, stirring occasionally. Remove from heat, and stir in vinegar. Sprinkle with cheese, if desired.

Cooking Light Lighten Up, America!, Oxmoor House


  1. This really would steel the show Sarah. Thank you so much for bringing it along to our supper.

  2. I am always looking for healthy side dishes like this!!

  3. I love this side! SB and I have it often, as the kale is plentiful from our garden! So delish and healthy! Great choice for this month's theme, Sarah!

  4. This is an awesome food spread, Wish I could be there too.

  5. Beautiful picture, Sarah. It makes me want to dive in. I have been fond of kale salads for ages... since the first time I had it. It is so strong and powerful next to light lettuces... and so good for you. Great recipe.

  6. This would be a great addition to a holiday menu! I think the only thing I would add would be a drizzle of high quality olive oil and a sprinkle of red pepper flakes just prior to serving. MMMMM


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