2 tablespoons olive oil
1 bay leaf
2 cloves garlic -- smashed and roughly chopped
1/4 teaspoon crushed red pepper
1 small red onion -- sliced
1 1/2 pounds Tuscan kale -- rinsed, patted dry, and cut crosswise into 1-inch wide slices
3/4 teaspoon kosher salt -- plus more if needed
1/4 teaspoon freshly ground black pepper -- plus more if needed
3 1/2 cups cooked white beans -- or 2 (15-oz) cans cannellini beans or white beans, drained and rinsed
1 cup canned diced tomatoes -- with their juices
1/2 cup vegetable stock -- or canned low-sodium vegetable broth
To drizzle: -- extra-virgin olive oil
Preparation Method :
1. Heat the olive oil in a large sauté pan over medium-high heat.
2. When it is hot, add the bay leaf, garlic, crushed red pepper and red onion.
3. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes.
4. Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes and stock.
5. Cover and cook until the kale is wilted and cooked through, about 15 minutes.
6. Taste and adjust the seasoning if necessary.
7. Transfer the ragout to a serving dish, and drizzle it with extra virgin olive oil to taste. Serve hot.
Per Serving (excluding unknown items) :
333 Calories;
7g Fat (18.4% calories from fat);
19g Protein;
53g Carbohydrate;
12g Dietary Fiber;
trace Cholesterol;
676mg Sodium.
Exchanges :
2 1/2 Grain(Starch);
1 Lean Meat;
3 1/2 Vegetable;
1 1/2 Fat.
Recipe By : Emeril Lagasse, from Farm to Fork: Cooking Local, Cooking Fresh, HarperStudio Publisher, New York, 2010
Source : Dr. Oz Show
Formatted by : Chupa Babi
