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Potato, Black Bean, & Kale Skillet

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Potato, Black Bean, & Kale Skillet
En Español

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  • Makes: 4 Servings
  • Prep Time: 30 minutes

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.

Ingredients

  • 4 red potatoes
  • 2 1/2 cups kale (curly Italian or other variety, approx. 6 oz.)
  • 2 tablespoons olive oil
  • 1 clove garlic (minced)
  • 1/4 cup chopped onion
  • 1 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 1 can 15 oz. no salt added black beans (drained and and rinsed)
  • 1/2 cup nonfat plain Greek yogurt

Directions

  1. Dice potatoes into 1/4" pieces.
  2. Chop kale.
  3. Heat oil, in large skillet over medium heat, Add garlic and onions; cook 2-3 minutes until just starting to brown.
  4. Add diced potatoes, chili, salt, and pepper to skillet, cover with lid and cook 8-10 minutes, stirring occasionally.
  5. Add chopped kale and black beans. Cook about 3-5 more minutes, stirring gently.
  6. Serve with Greek yogurt.

Notes

Serve with 8 oz glass of non-fat milk, chicken breast and orange.

 

Source: Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 290
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 200 mg
Carbohydrates 47 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 158 mg
Iron 3 mg
Potassium 1090 mg
N/A - data is not available
Nutrients Amount
Total Calories 290
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 47 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 158 mg
Potassium 1090 mg
Sodium 200 mg
Copper 650 mcg
Iron 3 mg
Magnesium 71 mg
Phosphorus 127 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 73 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 79 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 100 mcg
Folate 15 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 55 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 3/4 cups