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1
In a small saucepan over high heat, combine the barbecue sauce with the dry mustard, onion, bacon bits, beans, and kale.
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2
Bring to a boil, reduce the heat to low, and simmer the beans for 10 minutes, or until the kale is tender, stirring occasionally.
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3
The sauce should thicken slightly and the beans should be very tender.
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4
Season the beans with salt and pepper to taste, and serve.
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5
Eat more kale!
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6
It has one of the highest levels of antioxidants of any vegetable and is loaded with anti-cancer phytochemicals, calcium, B vitamins, and fiber.
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7
Its easier to prepare than you might think.
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8
(Just be sure to wash it well first and to remove the fibrous center rib.)
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9
Try it rawshredded in saladsor cooked.
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10
I like it roughly chopped and sauteed with garlic and a little olive oil, or braised in chicken broth, or even roasted: toss it with a little olive oil or toasted sesame oil, salt, and pepper, and roast in a single layer in a shallow baking pan at 500 degrees until the edges are starting to brown and turn crispy and the centers are slightly wilted.
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11
Fat: 3.5g (before), 1.6g (after)
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12
Calories: 250 (before), 113 (after)
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13
Protein: 7g
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14
Carbohydrates: 18g
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15
Cholesterol: 4mg
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16
Fiber: 4g
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17
Sodium: 570mg
