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Tasty Kale and White Beans

Tasty Kale and White Beans


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Ingredients

  • 1/3 Cup diced Canadian bacon
  • 1 Tablespoon olive oil
  • 1 onion, chopped
  • 6 Cups chopped kale
  • 15 Ounces Great Northern beans, rinsed and drained
  • 1 Cup low-sodium fat-free chicken broth
  • Salt and pepper, to taste

Directions

In large nonstick skillet coated with nonstick cooking spray over medium heat, cook Canadian bacon until turns golden brown, several minutes. Add oil and onion, sauté until tender, about 5 minutes.

Add kale, beans, and broth, and cook, stirring, about 10 minutes or until kale is tender. Season to taste.

Terrific Tip: Look for packages of already chopped kale.

Nutrition Nugget: Keep kale a part of your regular menu as only 1 cup provides a good source of fiber, 15percent of your daily calcium recommended intake, 180percent of vitamin A, and 200percent of vitamin C!

Nutritional Facts

Servings6

Calories Per Serving172

Folate equivalent (total)158µg40%

Riboflavin (B2)0.2mg11.1%


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).


Recipe Summary

  • 2 tablespoons olive oil, divided
  • 4 tilapia fillets, thawed if frozen
  • ½ teaspoon salt, divided
  • ½ teaspoon ground black pepper, divided
  • ¾ cup chopped onion
  • 1 ½ teaspoons minced garlic
  • 8 cups lightly packed chopped kale, ribs removed
  • 1 (15 ounce) can cannellini beans, drained, rinsed
  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained
  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Sprinkle tilapia with half of salt and pepper set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil cook 2 minutes more or until wilted.

Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145 degrees F).



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