Tasty Kale and White Beans

Tasty Kale and White Beans
Staff Writer

“Never cooked kale before? This recipe truly knocked it out of the park when featured on WebMD website! One I will repeat many times.” — Holly Clegg, Healthy Cookbook Author and Consultant

6
Servings
374
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/3  Cup  diced Canadian bacon
  • 1  Tablespoon  olive oil
  • onion, chopped
  • 6  Cups  chopped kale
  • 15  Ounces  Great Northern beans, rinsed and drained
  • 1  Cup  low-sodium fat-free chicken broth
  • Salt and pepper, to taste

Directions

In large nonstick skillet coated with nonstick cooking spray over medium heat, cook Canadian bacon until turns golden brown, several minutes. Add oil and onion, sauté until tender, about 5 minutes.

Add kale, beans, and broth, and cook, stirring, about 10 minutes or until kale is tender. Season to taste.

Terrific Tip: Look for packages of already chopped kale.

Nutrition Nugget: Keep kale a part of your regular menu as only 1 cup provides a good source of fiber, 15percent of your daily calcium recommended intake, 180percent of vitamin A, and 200percent of vitamin C!

Nutritional Facts

Total Fat
12g
17%
Sugar
13g
14%
Saturated Fat
6g
25%
Cholesterol
99mg
33%
Carbohydrate, by difference
20g
15%
Protein
43g
93%
Vitamin A, RAE
7µg
1%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
21mg
2%
Choline, total
3mg
1%
Fiber, total dietary
1g
4%
Fluoride, F
6µg
0%
Folate, total
18µg
5%
Iron, Fe
6mg
33%
Magnesium, Mg
48mg
15%
Niacin
9mg
64%
Pantothenic acid
1mg
20%
Phosphorus, P
370mg
53%
Selenium, Se
40µg
73%
Sodium, Na
2759mg
100%
Water
231g
9%
Zinc, Zn
8mg
100%

Kale Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Kale Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.