Kale and Cannellini Beans

This meal costs $3!!!   Do I have your attention?

I never thought that I would eat kale.  Not for any good reason, of course.  I love greens.  I was raised on greens...collard, turnip, mustard...you name it.  Throw 'em in a pot with a ham hock and seasonings and let 'em cook...for HOURS.

Then I came across a recipe that had kale in it and saw that it could cook in about 10-15 minutes.  REALLY?  A super time saver AND humongous health benefits?   When I was a single girl, I would whip up this recipe and eat this for dinner.  If you are a huge carnivore (or there is a man and/or kids in the house), this is a great side dish to just about anything.

Kale is one of those super-foods you keep hearing about.  It has a whole lot of fiber, folate and vitamins A and C.  These are proven to lower your risk of cancer. Eating just a cup of these greens can prevent diabetes and high blood pressure.

Kale is also cheap!!!  At my local store, it is regularly 96 cents a bunch.  I usually prepare 2 or 3 bunches for me and the man.  One bunch was good for just myself...allowing for lunch leftovers the next day.  It does reheat in the microwave quite well.  And unlike collard or mustard greens, your office won't smell like Sunday dinner after reheating them.

Don't let the beans deter you from trying this recipe (Raven).  If you detest beans, this is just as yummy without them.  However, the beans do add fiber and protein.  They are also low in fat.  If you are using canned beans, remember to rinse them first.  The added sodium is not needed.

Ingredients

* 2 tablespoons olive oil
* 1 chopped onion
* 2 cloves garlic, minced
* 1/4 teaspoon red pepper flakes
* Salt and freshly ground black pepper
* 2 bunches of kale, washed, stems trimmed and chopped
* 1 (15- ounce) can cannellini beans, drained and rinsed
* 3/4 cup chicken stock

Directions:

Rip off the leafy parts of the kale.  Discard the thick stems.  Rinse well and shake off most of the water.  If you have a salad spinner, toss them in there to get rid of the excess water.

Heat olive oil over medium heat in a large Dutch oven.

Add onion and garlic. Saute until tender about 3 minutes. Add the red pepper flakes and salt and pepper; stir. Add the kale and let saute until it cooks down slightly. Add the beans and the chicken stock.

Cover and let cook for 10 minutes.

HINTS:

* Invest in a jar of chopped or minced garlic and keep it in your refrigerator.  They are usually found in the produce section.  I haven't chopped up a garlic since sometime in the 1990s.

SUBSTITUTIONS:
*  If you can't find cannellini beans, navy beans are a decent substitute.  They seem to be a teeny bit mushier than the cannellini beans and they are also cheaper.  My local HEB hasn't had cannellini beans in stock for almost a month, so I will be stocking up when I see them again.

VARIATIONS:
*  I had one slice of leftover bacon.  That got crumbled right on top.  Added some yummy crunchy bites.
*  Add a can of diced tomatoes with Italian seasonings.  I would drain it first, since you won't need the added liquid. 

As always, ask questions and send suggestions.

Happy eating!!!