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Healthy Recipes

           

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Braised Kale with Black Beans and Tomatoes
 

Tired of the same vegetables? Dark green, leafy kale – a cruciferous veggie – is often overlooked, but filled with cancer-preventative nutrients. Among its beneficial compounds are beta carotene, vitamin C and sulfur-containing phytochemicals. The fiber-rich black beans, plum tomatoes and onion in this week’s recipe add color, flavor and are nutrient-rich in their own right. Serve as a side dish or over brown rice for a main course.

Ingredients

 1 bunch kale (about 8-10 leaves)
2 tsp. extra virgin olive oil
1 large onion, diced
6 medium plum tomatoes, seeded and diced (2 cups)
2 garlic cloves, halved lengthwise
1 can (15 oz.) unsalted black beans, rinsed and drained
1 1/2 cups fat free, reduced-sodium chicken (or vegetable broth)
HImalayan or sea salt and freshly ground black pepper, to taste

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

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Instructions

1. Using a sharp paring knife, slice off the hard, central vein of each kale leaf. Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips. Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves.

2. In a large heavy pot, heat oil over medium-high heat. Sauté onion until translucent, about 4 minutes. Add kale and mix until wilted, about 3 minutes. Add tomatoes and garlic.

3. Cook, stirring, until tomatoes soften slightly, about 3 minutes. Add beans and broth. Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes.

4. Season to taste with salt and pepper. Serve.

Makes 6 servings.

Per serving: 110 calories, 2 g fat (0g saturated fat), 18 g carbohydrate, 6 g protein, 5 g dietary fiber, 190 mg sodium.

Original recipe source: aicr.org

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