Sautéed Kale, Mushrooms, and White Beans (recipe)
Participants were reluctant at first to give sautéed kale a try, but after properly preparing it and adding the right spices, the Cook Right, Live Well class gobbled it up.
Start by giving your fresh kale a good massage.
How do you do it? Just like it sounds. Sprinkle a little salt and spritz with a little olive oil (spray works good, too) and then just work it with your hands. This helps make it less tough and much more tender to eat cooked. Only takes a few minutes and you will have officially bonded with your greens.
✔️ a large head of kale (or your greens of choice), cleaned well, trimmed of stems and cut down to the size that you make lettuce in a normal salad- not a chopped salad
✔️1 small onion, diced
✔️3 cloves of garlic, minced
✔️1 cup cherry tomatoes, halved
✔️1 cup of sliced mushrooms
✔️1 cup white beans, drained and rinsed
✔️Salt, pepper, garlic powder, crushed red pepper, to taste
✔️1-2 tablespoons of white wine vinegar
1- Heat 1 Tbsp. olive oil over medium in a skillet and add your garlic and onion. Stir frequently for several minutes.
2- Add your mushrooms, sprinkle a touch of salt and pepper and allow them to brown 3-4 more minutes.
3- Add your greens to the pan and season with a touch more of salt, pepper, garlic powder and crushed red pepper.
4- Mix everything together and allow the greens to cook down for 3-5 minutes, turning them periodically.
5- Add the tomatoes, beans and wine.
6- Cover and cook down for 5-7 minutes, stirring periodically.
7- Once everything is well combined serve on it's own or over rice.
I paired it with tuna (protein) and a whole grain wrap (carb) for lunch. This recipe is vegetable overload and the olive oil gave me a fat