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Recipe of the Week

April 27, 2012

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Dinner Party Idea

Cannellini Beans with Kale

A small portion on toast makes a great amuse bouche at a dinner party. You can also serve this alongside grains for a well-rounded meal.

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Incorporate lots of color into your meals – colors indicate high levels of antioxidants, vitamins, and disease-fighting phytochemicals. Learn more >>

Cannellini Beans with Kale

Canellini Beans

This dish is simple to make and quite tasty as a side, appetizer, or main dish, if paired with whole grains. Kale is a spectacular source of calcium as well as vitamins K and A—important for maintaining healthy skin and strong bones, supporting the immune system, and producing red blood cells.

Ingredients

Makes 4 servings

1 large onion, thinly sliced
3/4 cup vegetable broth, divided
2 bunches curly kale or dinosaur kale, chopped or torn into bite-size pieces
2 15-ounce cans cannellini beans, drained and rinsed
zest and juice from 1 lemon
2 tablespoons sesame seeds
1 teaspoon toasted sesame oil (optional)
1 teaspoon Braggs Liquid Aminos (Bragg Liquid Aminos is a gluten-free soy sauce substitute made with NON-GMO soybeans and contains 16 Amino Acids. Find this product at your local food store or online at www.bragg.com.)

Directions

Preheat a large wok or skillet over medium heat. Add onion and 1/2 cup broth and sauté for 3 minutes. Add kale, the remaining 1/4 cup broth, beans, and lemon zest and juice. Cook on low until tender.

Sprinkle with sesame seeds and if using, Bragg Liquid Aminos.

Per serving (1/4 recipe): calories: 295; fat: 4.1 g; saturated fat: 0.7 g; calories from fat: 11.6%; cholesterol: 0 mg; protein: 18.6 g; carbohydrate: 50.6 g; sugar: 4.6 g; fiber: 13.5 g; sodium: 501 mg: calcium: 259 mg; iron: 7.2 mg; vitamin C: 71 mg; beta-carotene: 13099 mcg; vitamin E: 2.8 mg

Recipe by Isis Israel, Food for Life Educational Alliance Partner

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

 

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org