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
172
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/3 Cup diced Canadian bacon
  • 1 Tablespoon olive oil
  • 1 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!

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.

Nutritional Facts

Total Fat
4g
6%
Sugar
4g
N/A
Saturated Fat
0.7g
3.6%
Cholesterol
7mg
2%
Protein
12g
24%
Carbs
25g
8%
Vitamin A
336µg
37%
Vitamin B6
0.3mg
16.9%
Vitamin C
83mg
100%
Vitamin E
2mg
10%
Vitamin K
477µg
100%
Calcium
148mg
15%
Fiber
6g
26%
Folate (food)
158µg
N/A
Folate equivalent (total)
158µg
40%
Iron
2mg
13%
Magnesium
75mg
19%
Monounsaturated
2g
N/A
Niacin (B3)
3mg
13%
Phosphorus
206mg
29%
Polyunsaturated
0.7g
N/A
Potassium
747mg
21%
Riboflavin (B2)
0.2mg
11.1%
Sodium
498mg
21%
Thiamin (B1)
0.3mg
17.6%
Zinc
1mg
7%