Beans and Greens – A New Twist

A New Way to Serve Beans & Greens

A New Way to Serve Beans & Greens

Heres a new way to create a Beans and Greens dish that is packed with protein. By adding an egg on top with some homemade salsa it becomes a healthy meal.

Yesterday my RV Park neighbor with a small garden gave me a bundle of fresh picked kale. He knew that I liked to put it in super-shakes. The bundle was much larger than I would ever use up in shakes. DH likes Beans and Greens but I didn’t have everything needed (including time) to make it.

I found the answer in this month’s Cooking Light Magazine. Peppered White Bean, Kale and Egg Stack. It took me a bit longer than the 30 minute total prep and cook time as published, but in the end it was worth it! This is a really tasty meatless dish that is packed with protein and fiber and could actually work for ANY meal. You will use multiple pieces of cookware and utensils, so be sure your counters are clear before you start.

The recipe calls for fresh Cilantro and Parsley. I rarely have fresh herbs on hand. They tend to be too expensive and go to waste before I could ever use them up.

TIP: Go to AMAZON.COM and get Litehouse FRESH Freeze Dried herbs for your pantry. These are not dried and crushed, but are fresh when rehydrated. Now I have the fresh herbs I need always on hand.

Another note: I took the time to read the recipe from beginning to end. That’s an important thing to do whenever you tackle something new. I realized that it made more sense to do Step 4 first.

Peppered White Bean, Kale and Egg Stack

INGREDIENTS:
1 (14.5-ounce) can Great Northern beans rinsed and drained
1/2 cup water
1/2 teaspoon grated lemon rind
3/8 teaspoon black pepper, divided
1 ounce Parmesan cheese, grated (about 1/4 cup)
2 teaspoons olive oil, divided
5 cups chopped kale
1/2 teaspoon salt divided
2 tablespoons white vinegar
4 large eggs
1/4 cup chopped onion
2 teaspoons fresh lemon juice
1 teaspoon minced fresh cilantro
1 teaspoon minced fresh flat-leaf parsley
1 plum tomato, seeded and finely chopped
1 garlic clove minced

DIRECTIONS:

  1. Combine beans and water in a saucepan; bring to a boil. Cook 4 minutes; remove from heat. Stir in rind, 1/8 teaspoon pepper, and cheese; coarsely mash.
  2. Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add kale and 1/4 teaspoon salt. Cook 3 minutes or until kale wilts, stirring frequently. Remove kale from pan’ keep warm.
  3. Wipe Dutch oven clean with a paper towel; return pan to medium high heat. Add water to pan, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup. Gently pur eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using slotted spoon; place on a towel-lined plate.
  4. Combine remaining 1 teaspoon oil, 1/4 teaspoon pepper, 14 teaspoon salt, onion and remaining ingredients in a medium bowl.
  5. Divide bean mixture evenly among 4 plates. Top evenly with kale, eggs and tomato mixture.

Serves 4

Calories 264; Fat 10.5 g (sat. 3.2g, mono 4.1g, poly 1.6g); Protein 16g; Carb 28g; Fiber 9g; Sugars 2g

Recipe by Tiffany Vickers Davis as published in January/February 2016 Cooking Light Magazine

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