Braised Kale with Cannellini Beans and Tomatoes

Braised Kale with Cannellini Beans and Tomatoes is a Portuguese dish that is simple to make because everything goes straight into the pot and simmers into a rustic blend of nicely-balanced flavors.

Braised Kale Prep Time: 15 min
Cook Time: 40 min
Ready In: 55 min

Servings: 4 sides or 2 as a main course

1 bunch Kale (about 8-10 leaves)
2 tsp Extra-virgin Olive Oil
1 large Onion, diced
5 large or 6 medium Plum Tomatoes, seeded and diced (2 cups)
2 Garlic cloves, halved lengthwise
1 can (15½ oz) Cannellini Beans, rinsed and drained
1½ cups fat-free, reduced-sodium Chicken or Vegetable Broth
Salt and freshly Ground Black Pepper, to taste

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.
In a large Dutch oven or 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. 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. Season to taste with salt and pepper.
Serve as a side dish or over brown rice for a main course.

Tips & Notes
Kale’s basic flavor is strong and somewhat bitter. Pursuing good-tasting, healthy ways to enjoy kale can be challenging.
The secret is combining kale with a variety of other ingredients, particularly beans, potatoes or pasta, or even all of them. Ideally, this technique is used in dishes that simmer for a while, because kale becomes sweeter as well as more tender as it cooks. A bit of acid from vinegar, lemon juice or tomatoes also helps make kale more appealing to conservative palates.
Another trick is to remove all of the hard, central vein running from the stem up the leaf, so the cooked kale is all meltingly tender, particularly if using the long, plume-shaped variety called lacinata, dinosaur or cavolo nero.

Nutritional Information Per Serving
Calories: 177
Total Fat: 4g
Saturated Fat: less than 1g
Carbohydrate: 28g
Protein: 10g
Dietary Fiber: 8g
Sodium: 591mg

Source: AICR

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