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|
|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.
|Fruits & Veggies per Serving|
Total Fat: 7g
Saturated Fat: 1g
% of Calories from Fat: 22%
% Calories from Sat Fat: 3%
Dietary Fiber: 8g
|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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