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Beans and Greens

Beans and Greens

Calories 132 (26% from fat)
Fat 3.8 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 2.5 mg.
Sodium 448 mg.
Carb 19 gram
Fiber 4.8 gram
Sugar 1.3 gram
Sugar Alcohol 0 gram
Protein 8 gram


1 Tbsp. olive oil

1/4 tsp. crushed red pepper

2 cloves garlic, minced

1 bunch kale (about 1 lb. Total), trimmed

1 cup fat-free reduced sodium chicken broth

1 can (15 oz.) cannellini beans, drained and rinsed

1 Tbsp. red wine vinegar

6 Tbsp. fresh pecorino romano cheese, grated (optional)

This recipe is higher in sodium. If you're on a low-salt diet, you might want to consider another option.

1. Warm a large frying pan (that has a lid) over medium-high heat. Pour the olive oil in and lightly coat the pan. Add red pepper and garlic, then saute for about 30 seconds.

2. Add the kale to the pan and use tongs to coat it with the oil. Pour the broth in the pan, cover and cook for 3 minutes.

3. Remove cover, add cannellini beans and cook for 5 minutes while stirring occasionally. When finished, remove from the heat, add the red wine vinegar, divide into 6 servings and sprinkle each one with a tablespoon of cheese per serving.

Yield: 6 Servings

 Beans and Greens

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