White Bean & Kale Stew

from Cooking Light, Oct. '08

Yield

8 servings (serving size: about 1 1/2 cups)

Ingredients

• 1 pound dried Great Northern beans
• 2 applewood-smoked bacon slices
• 2 cups chopped onion (2 medium)
• 6 garlic cloves, minced
• 6 cups fat-free, less-sodium chicken broth
• 2 cups water
• 1 1/2 tablespoons minced fresh thyme
• 1 tablespoon minced fresh rosemary
• 1 bunch kale, stemmed and cut into 2-inch pieces (about 5 cups)
• 1 (2-ounce) piece Parmigiano-Reggiano rind
• 2 tablespoons fresh lemon juice

Preparation

1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.

2. Cook bacon in a large Dutch oven over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; crumble. Add onion to drippings in pan; cook 6 minutes or until tender, stirring occasionally. Add garlic to pan; cook 30 seconds.

3. Add beans, broth, 2 cups water, thyme, rosemary, and kale to pan; bring to a boil. Add rind to pan. Cover, reduce heat, and simmer 1 hour and 15 minutes or until beans are tender. Remove from heat; discard rind. Stir in juice.Garnish each serving with about 3/4 teaspoon bacon.

Nutritional Information

Calories:

307 (19% from fat)

Fat:

6.6g (sat 2.6g,mono 2.6g,poly 1g)

Protein:

20.5g

Carbohydrate:

44.2g

Fiber:

10.9g

Cholesterol:

11mg

Iron:

6.3mg

Sodium:

505mg

Calcium:

216mg