4
3 ratings

Tasty Kale and White Beans

By

“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

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!

Nutritional Facts
Servings6
Calories Per Serving172
Total Fat4g6%
Sugar4gN/A
Saturated0.7g3.6%
Cholesterol7mg2%
Protein12g24%
Carbs25g8%
Vitamin A336µg37%
Vitamin B60.3mg16.9%
Vitamin C83mg100%
Vitamin E2mg10%
Vitamin K477µg100%
Calcium148mg15%
Fiber6g26%
Folate (food)158µgN/A
Folate equivalent (total)158µg40%
Iron2mg13%
Magnesium75mg19%
Monounsaturated2gN/A
Niacin (B3)3mg13%
Phosphorus206mg29%
Polyunsaturated0.7gN/A
Potassium747mg21%
Riboflavin (B2)0.2mg11.1%
Sodium498mg21%
Thiamin (B1)0.3mg17.6%
Zinc1mg7%