Wednesday, April 25, 2012

Italian Green Beans and Kale

This yummy weeknight side dish combines several different flavors and textures of vegetables, making this a great recipe to introduce a new vegetable or please several picky eaters.   The Italian Blend, red pepper flakes, and Parmesan cheese add tons of flavor for very few calories (omit or reduce the red pepper if you prefer less heat).   Enjoy this delicious side with grilled chicken or fish and brown rice for a quick and easy meal.

Kale is a nutritional powerhouse, one cup contains just 36 calories, and is an excellent source of calcium, Vitamin A, Vitamin C, Vitamin K, and Vitamin B6.  These vitamins, other antioxidants and minerals are essential for health, and may help prevent some cancers.

3 tablespoons olive oil
1 onion, sliced
1/4 pound button or cremini mushrooms, trimmed and quartered (about 14 mushrooms)
1 1/2 pounds green beans, trimmed and sliced into 1-inch pieces
2 teaspoons The Delicious Dietitian Italian Spice Blend
1/2 teaspoon freshly ground black pepper
1/4 cup white wine
1/2 teaspoon red pepper flakes
1 bunch kale (1/2 pound), rinsed, stemmed, and roughly chopped
2 tablespoons lemon juice (about 1/2 a lemon)
3 tablespoons finely grated Parmesan Directions

Warm the olive oil in a large, heavy saute pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, Italian Blend, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale has wilted, about 4 to 5 minutes. Add the lemon juice and the Parmesan cheese. Toss to coat and serve immediately.

1 comment:

  1. Hi,

    I have a quick question about your blog, do you think you could email me?