夕食簡単

Potato, Black Bean, & Kale Skillet

Name: Potato, Black Bean, & Kale Skillet
Prep time: 30 min
Total time: 30 min
Yield: 4
Ingredients: 4 red potatoes; 2 1/2 cups kale; 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 15 oz. can low sodium black beans, drained and rinsed; 1/2 cup nonfat plain Greek yogurt

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.

30 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 serving

354

カロリー

15g

タンパク質

57g

炭水化物

脂質

12g

食物繊維

糖類

353mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 2 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

red potatoes
4
kale
2 1/2 cups · curly Italian or other variety, approx. 6 oz.
olive oil
2 tablespoons
garlic, minced
1 clove
chopped onion
1/4 cup
chili powder
1 teaspoon
salt
1/4 teaspoon
cayenne pepper
1/8 teaspoon
15 oz. can low sodium black beans, drained and rinsed
1
nonfat plain Greek yogurt
1/2 cup

作り方

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

出典: USDA MyPlate Kitchen · Produce for Better Health Foundation

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