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Kale: Fresh Recipes for the New Year

kale and garbanzo beans Kale Recipes are a perfect combination for your refreshing new year. Whether it be lunch or dinner these meals are a great addition for a relaxing date night or family dinner.

Garbanzo Beans and Greens

Ingredients

  • 2 center-cut bacon slices
  • 1 cup chopped carrot
  • 1/2 cup chopped onion
  • 2 garlic cloves, minced
  • 1 teaspoon paprika
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon crushed red pepper
  • 2 1/2 cups fat-free, lower-sodium chicken broth
  • 1 cup water
  • 2 (15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
  • 4 cups chopped fresh kale
  • 1/2 cup plain 2% reduced-fat Greek yogurt
  • 4 lemon wedges (optional)

Preparation

1. Cook bacon over medium heat until crisp. Remove bacon from pan using a slotted spoon, and crumble. Add 1 cup carrot and chopped onion to drippings in pan, and cook for 4 minutes, stirring occasionally. Add garlic, and cook for 1 minute, stirring constantly. Add paprika, 1/4 teaspoon salt, cumin, and red pepper; cook for 30 seconds, stirring constantly. Stir in chicken broth, 1 cup water, and beans; bring to a boil. Reduce heat, and simmer for 20 minutes, stirring occasionally.
2. Add 4 cups kale to bean mixture. Cover and simmer for 10 minutes or until kale is tender, stirring occasionally. Ladle about 1 1/4 cups bean mixture into each of 4 bowls, and top each serving with 2 tablespoons yogurt. Sprinkle with bacon, and serve with lemon wedges, if desired.

sausage and kale

Farfalle with Sausage, Cannellini Beans, and Kale

Ingredients

  • 8 ounces uncooked farfalle (bow tie pasta)
  • 1/4 cup oil-packed sun-dried tomatoes
  • 1 1/2 cups chopped onion $
  • 8 ounces hot turkey Italian sausage
  • 6 garlic cloves, minced
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon crushed red pepper
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 (16-ounce) package fresh kale
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 ounce shaved fresh Parmesan cheese (about 1/4 cup)

kale and chicken Braised Chicken with Kale

Ingredients

  • 2 tablespoons canola oil, divided
  • 4 chicken leg quarters, skinned
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1.1 ounces all-purpose flour (about 1/4 cup)
  • 5 garlic cloves, chopped
  • 1 (16-ounce) package cut prewashed kale
  • 1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
  • 1 (14.5-ounce) can fat-free, lower-sodium chicken broth
  • 1 tablespoon red wine vinegar

Preparation

  1. Preheat oven to 325°.
  2. Heat  over medium-high heat. Add 2 teaspoons canola oil. Sprinkle the chicken with black pepper and 1/4 teaspoon salt. Place flour in a dish, and dredge chicken. Place 2 leg quarters in pan, and cook for 1 1/2 minutes on each side. Remove from pan. Repeat procedure with 2 teaspoons oil and remaining 2 leg quarters. Remove from pan.
  3. Add remaining 2 teaspoons oil to pan. Add garlic; cook for 20 seconds. Add half of kale; cook for 2 minutes. Add remaining half of kale; cook 3 minutes. Stir in tomatoes and broth; bring to a boil. Return chicken to pan. Cover and bake at 325° for 1 hour and 15 minutes. Remove chicken from pan; stir in vinegar. Serve chicken over kale mixture.

 

soup and kale White Bean Soup with Kale and Chorizo

Ingredients

  • 2 ounces Spanish chorizo sausage, finely chopped
  • 1 cup prechopped onion
  • 3 garlic cloves, minced
  • 3 cups fat-free, lower-sodium chicken broth
  • 2 (15-ounce) cans organic cannellini beans, rinsed and drained
  • 4 cups prechopped kale
  • 1/2 teaspoon freshly ground black pepper
  • Cracked black pepper (optional)

Preparation

  1. Heat a large saucepan over medium-high heat. Add chorizo to pan; sauté 1 minute. Add onion and garlic to pan; sauté 5 minutes or until tender.
  2. While onions cook, pour broth into a microwave-safe bowl; microwave at HIGH for 3 minutes. Add hot broth and beans to pan; bring to a boil. Partially mash beans with potato masher. Stir in kale and 1/2 teaspoon pepper; cook over medium heat 6 minutes. Sprinkle with cracked pepper, if desired.

 

 

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