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Braised Kale with Pinto Beans and Pancetta

Braised Kale with Pinto Beans and Pancetta

"I've been trying to incorporate a variety of vitamin-packed, fiber-rich vegetables and legumes into our diets, and this dish meets both criteria." -Colette Russo, Barboursville, VA

Cooking Light NOVEMBER 2005

  • Yield: 6 servings (serving size: 1 cup)

Ingredients

  • Cooking spray
  • 2 cups finely chopped red onion
  • 1/4 cup chopped pancetta (about 1 ounce)
  • 3 garlic cloves, minced
  • 11 cups chopped kale (about 1 1/4 pounds)
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 (14-ounce) can less-sodium beef broth

Preparation

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, pancetta, and garlic; sauté 5 minutes or until pancetta browns. Stir in kale, pepper, and salt. Add beans and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kale is tender. Uncover and cook 10 minutes or until liquid almost evaporates.

Nutritional Information

Amount per serving
  • Calories: 109
  • Calories from fat: 19%
  • Fat: 2.3g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 0.7g
  • Polyunsaturated fat: 0.5g
  • Protein: 5.8g
  • Carbohydrate: 18.1g
  • Fiber: 3.9g
  • Cholesterol: 3mg
  • Iron: 1.8mg
  • Sodium: 451mg
  • Calcium: 111mg
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Braised Kale with Pinto Beans and Pancetta recipe

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