Crispy Garlic Kale with Chorizo and Beans - 31.9g Carbs, 9.6g Fiber, 4.6g Sugar
From: SparkPeople user CHEF_MEG
Soy substitutes are so convincingly delicious that no one will know
this isn't real chorizo. Bonus: This dish has zero cholesterol!
Prepare: 10 min
Cook: 10 min
Servings: 4
1 Tbsp olive oil
6 small cloves garlic, sliced thin
2 links soy chorizo
1 cup homemade vegetable stock
2 large bunches curly kale, large stems removed and shredded
1 (14.5 oz can) great northern beans, drained and rinsed
1/2 tsp red pepper flakes
Place a large, heavy-bottomed saucepan over medium heat. Add the oil to
the warm pan, then add the garlic. Cook 3-4 minutes, stirring often so
the garlic doesn't burn. Remove the garlic from the pan and transfer to
a plate lined with a paper towel.
Add the sausage to the pan, breaking it up with the back of a wooden spoon
as it browns. If the pan gets too hot, add 1/4 cup of the stock to pull up
any fond (crust) that has developed on the bottom of pan. After the sausage
is browned, remove from the pan with a slotted spoon. Add the kale to the
pan, cover, and allow to wilt for two minutes.
Stir the kale, then add the beans, pepper and remaining stock. Reduce the
heat to low, cover the pan, and cook for 5 minutes.
Just before serving, add the garlic and sausage back to the pan and toss
to combine.
Tips - -
When buying kale look for dark leaves and avoid kale that has yellow or
brown patches.
Soy sausage is fully cooked. We're sauteing it to add color and flavor.
(You could use regular chorizo in this recipe, but I recommend using half
as much to cut sodium and cholesterol.)
Serve with crusty whole-grain bread for a quick, hearty vegan supper.
Makes: 8 cups
Servings: 4
Serving Size: 2 cups
Nutrition per Serving:
254 Calories, 8.3g Total Fat, 1.1g Saturated Fat, 0.7g Polyunsaturated Fat,
2.6g Monounsaturated Fat, 0mg Cholesterol, 433.5mg Sodium, 736.6mg Potassium,
31.9g Total Carbs, 9.6g Dietary Fiber, 4.6g Sugars, 14.8g Protein
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