Potato, Black Bean & Kale Skillet Recipe
Make Half Your Plate Fruits & Veggies
| 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. | ||
| Recipe Cost for 4 People: $7.78 ($1.95/serving)* | ||
| Preparation Time: 30 minutes | ||
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| Dice potatoes into ¼” pieces. Chop kale. Heat oil in large skillet over medium heat. Add garlic and onions; cook 2-3 minutes until just starting to brown. Add diced potatoes, chili, salt and pepper to skillet, cover with lid and cook 8-10 minutes, stirring occasionally. Add chopped kale and black beans. Cook about 3-5 more minutes, stirring gently. Serve with Greek yogurt. NOTE: For a vegetarian plate, increase the black beans in the recipe and omit the chicken breast. Complete this Healthy Plate: Serve with 8 oz non-fat milk, chicken breast and orange wedges. |
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| Serves: 4 | ||
| Fruits & Veggies per Serving 1.75 Cups |
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| Nutrition Info | ||
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| Calories: 290 Total Fat: 7g Saturated Fat: 1g % of Calories from Fat: 22% % Calories from Sat Fat: 3% |
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Protein: 13g Carbohydrates: 47g Cholesterol: 0mg Dietary Fiber: 8g Sodium: 200mg |
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| Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, potassium and copper, and a good source of calcium, iron, phosphorus and magnesium. | ||
*Retail prices, Boulder, Colorado, and online, Summer 2014.
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