Cooking at Home - Potato, Black Bean and Kale Skillet

Cooking - Home Food Fish Vegetable Fruit Meat - iStock - TanyaLovus
Published Friday, December 7, 2018

Makes:   4 Servings 

Prep time: 30 minutes

A lively Southwestern skillet dish featuring diced potatoes, kale, and black beans, spiced up with garlic, chili and cayenne, and topped with a dollop of non-fat Greek yogurt.

Ingredients

  • 4 red potatoes
  • 2 1/2 cups kale (curly Italian or other variety, approx. 6 oz.)
  • 2 tablespoons olive oil
  • 1 clove garlic (minced)
  • 1/4 cup chopped onion
  • 1 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 1 can 15 oz. no salt added black beans (drained and rinsed)
  • 1/2 cup nonfat plain Greek yogurt

Directions

  1. Dice potatoes into 1/4" pieces.
  2. Chop kale.
  3. Heat oil, in large skillet over medium heat, Add garlic and onions; cook 2-3 minutes until just starting to brown.
  4. Add diced potatoes, chili, salt, and pepper to skillet, cover with lid and cook 8-10 minutes, stirring occasionally.
  5. Add chopped kale and black beans. Cook about 3-5 more minutes, stirring gently.
  6. Serve with Greek yogurt.

Notes

Serve with 8 oz glass of non-fat milk, chicken breast and orange.

Source: Produce for Better Health Foundation

Nutrition Information

Nutrients Amount

Calories 290 

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 200 mg

Total Carbohydrate 47 g

Dietary Fiber 8 g

Total Sugars 3 g

Added Sugars included 0 g

Protein 13 g

Vitamin D 0 mcg

Calcium 158 mg

Iron 3 mg

Potassium 1090 mg

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