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

2013