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Gluten-Free Black Beans and Kale with Feta Cheese

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Gluten-Free Black Beans and Kale with Feta Cheese
  • Prep Time 35 min
  • Total Time 35 min
  • Servings 4
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Try this satisfying vegetarian entrée starring kale and black beans.

Ingredients

1
teaspoon olive oil
1
yellow onion, thinly sliced
2
tablespoons water
1
bunch (8 oz) fresh kale, ribs removed, leaves thinly sliced (6 cups)
1/8
teaspoon salt
1
can (15 oz) black beans, drained, rinsed
1
teaspoon fresh thyme leaves
2
cups hot cooked brown rice
2
oz gluten-free reduced-fat feta cheese, crumbled (1/2 cup)

Directions

  • 1 In 10-inch nonstick skillet, heat oil over medium heat. Cook onion in oil about 5 minutes or until translucent. Reduce heat to low; cook about 5 minutes longer or until light brown and very soft. Add water; increase heat to medium. Simmer about 2 minutes or until water is absorbed.
  • 2 Increase heat to medium-high; add kale and salt. Cook about 5 minutes or until kale wilts. Add black beans and thyme; cook 3 to 5 minutes or until heated through. Serve over rice; top with cheese.
Tips  

To enhance the flavor, provide a fresh lemon wedge for each person to squeeze over this dish.

Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
7%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
0g
)
Cholesterol
5mg
2%
Sodium
280mg
12%
Potassium
670mg
19%
Total Carbohydrate
52g
17%
(
Dietary Fiber
12g
51%
,
Sugars
3g
)
Protein
14g
Daily Value*:
Vitamin A
180%
180%
Vitamin C
60%
60%
Calcium
20%
20%
Iron
20%
20%
Exchanges:
1/2 Starch; 0 Fruit; 2 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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