Potato, Black Bean, & Kale Skillet
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.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.52 of 5 (224 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 2 1/4 cups
Ingredients
- 4 red potatoes
- 2 1/2 cups kale (curly Italian or other variety, approx. 6 oz.)
- 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
Directions
- Dice potatoes into 1/4 inch pieces.
- Chop kale.
- Heat oil, in large skillet over medium heat, Add garlic and onions; cook 2 to 3 minutes until just starting to brown.
- Add diced potatoes, chili, salt, and pepper to skillet, cover with lid and cook 8 to 10 minutes, stirring occasionally.
- Add chopped kale and black beans.
- Cook about 3 to 5 more minutes, stirring gently.
- Serve with Greek yogurt.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 354.09 |
| Total Fat | 8.03 g |
| Saturated Fat | 1.31 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.53 mg |
| Carbohydrates | 57.44 g |
| Dietary Fiber | 12.37 g |
| Total Sugars | 3.92 g |
| Added Sugars included | 0 g |
| Protein | 14.67 g |
| Calcium | 150 mg |
| Potassium | 1390 mg |
| Sodium | 352.89 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 97 mg |
| Phosphorus | 294 mg |
| Selenium | 6 mg |
| Zinc | 1 mg |
| Vitamin A | 54 mcg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 32 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 81 mcg |
| Folate | 126 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.4 mg |
| Niacin | 3 mg |
| Choline | 56 mg |
Notes
Serve with 8 ounce glass of non-fat milk, chicken breast, and orange slices.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/potato-black-bean-kale-skillet. Federal works are public domain in the United States.