Healthy Recipe: Spicy Parmesan Green Beans and Kale

 

KaleCourtesy Greta Breskin, MS, RD, ShopRite

This is a lighter but delicious alternative to the traditional green bean casserole made with cream of mushroom soup and crispy fried onions.

8 servings (1 cup ea.)  | Total Time: 25 minutes

Ingredients 1 ½ tablespoons olive oil, 1 onion (sliced), ¼ cremini mushrooms (trimmed and quartered; about 14 mushrooms), 1 ½ lbs green beans (trimmed and sliced into 1-inch pieces), ¼ teaspoon salt, ½ teaspoon freshly ground black pepper, ¼ cup white wine, ½ teaspoon red pepper flakes, 1 bunch kale (1/2 lb, rinsed, stemmed, rougly chopped), 2 teaspoons lemon juice (about ½ lemon), 3 tablespoos finely grated Parmedan

Preparation Warm the olive oil in a large, heavy sauté pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, salt, 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.

Nutrition per serving 80 Calories; 3g Total Fat; 1g Saturated Fat; 0g Trans fat; 2mg Cholesterol; 10g Carbohydrates;

3g Protein; 3g Dietary Fiber; 119mg Sodium; 2g Sugar; 96%* Vitamin A; 79% Vitamin C; 9% Calcium; 7% Iron

* Perent Daily Value based on a 2000 calorie diet

Recipe from foodnetwork.com, Giada De Laurentis Spicy Parmesan Green Beans and Kale

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s