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The Cancer Project
TCP Weekly Recipe

April 13, 2009

Cannellini Beans with Kale

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Dear Cancer Project supporter,


Kale is an excellent source of calcium while the cannellini beans are high in protein and low-fat. This dish can be served alone or on toast.

 

Cannellini Beans
Directions

Makes 4 servings

1 large onion, thinly sliced
3/4 cup vegetable broth, divided
2 bunches curly kale or dinosaur zest and juice from 1 lemon
2 bunchs curly kale or dinosaur kale, chopped or torn into bite-size pieces
2 15-ounce cans cannellini beans, drained and rinsed 
2 tablespoons sesame seeds
1 teaspoon toasted sesame oil (optional)
1 teaspoon Bragg Liquid Aminos

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, oil, if using, and Liquid Aminos.

Nutrition Information

Per serving (1/4 of recipe):

Calories: 295
Fat: 4.1 g
Saturated Fat: 0.7 g
Calories from Fat: 11.6%
Cholesterol: 0 mg

Protein: 18.6 g
Carbohydrates: 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, Cancer Project Educational Alliance Partner, Saladmaster Senior Dealer

 

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
   View The Cancer Project Recipe of the Week Archive.


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