Kale with White Beans and Caramelized Onion
The kale and beans sit atop a bed of high-protein quinoa and are served with creamy caramelized onions. The plates are garnished with chopped, fresh tomato and Parmesan cheese.
Grocery List: Kale, White Beans and Caramelized Onion
Kale with White Beans and Caramelized Onion
Produce
garlic (if needed)
1 large yellow onion
1 bunch Lacinato or Dino kale
2 Roma tomatoes
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can Great Northern beans
low-sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
No Frozen Foods or Meat Today
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
shredded Parmesan cheese (if needed)
Nutritional Value Kale, Beans and Caramelized Onion
Nutritional Analysis
Kale White Beans Caramelized Onion
Per Serving
Calories: 680
Protein: 34 g
Carbohydrates: 92 g
Total Fat: 13 g
(Saturated Fat: 2.5 g
Dietary Fiber: 18 g
Cholesterol: 10 mg
Sodium: 410 mg
% calories from fat: 17.3 %
Serving Size:
Three-fourth Cup – 5 oz. – cooked quinoa with (2 C.) or one-half of the Kale beans and onion mixture topped with chopped tomatoes and Parmesan.
