Beans and Greens

Beans and Greens

A Southern classic gets smokey flavor from sundried tomatoes

Active Time: 20 minutes | Total Time: 20 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

In a large saucepan, bring 2 quarts spring water to a boil. Add greens and cook about 5 minutes until crisp-tender and bright green. Drain greens and set aside. Return saucepan to burner. Add chicken broth and heat over medium-high. Add garlic and cook 2 minutes. Stir in beans and cook for 6-8 minutes. Add sundried tomatoes and cook one additional minute. Return greens to saucepan and cook just until heated through (about 2 minutes). Drizzle with extra virgin olive oil and serve.

The Benefits

*Excellent Source of: Fiber, Iron, Potassium, Vitamin A, Vitamin C, Vitamin K, Manganese
*Good Source of: Calcium, Magnesium, Protein, Vitamin B6, Folate, Copper, Thiamin, Phosphorous
*Preferences: Low Cholesterol, Low Sodium, Low Sugars, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Molds, No Nuts, No Peanuts, No Pork, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 3.31

Calories: 172

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	5.5 g	*
Saturated Fat	0.81 g	*
Monosaturated Fat	3.5 g	*
Polyunsaturated Fat	0.87 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	202 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	24.8 g	*
Sugars	1 g	*
Fiber	5.3 g	*
Protein	8.5 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	10319.6 IU	206%
Vitamin C	81.8 mg	136%
Vitamin D	0 IU	0%
Vitamin E	1.3 IU	4%
Vitamin B6	0.27 mg	14%
Vitamin B12	0.02 mcg	0%
Vitamin K	553.3 mg	692%
Folate	70 mcg	18%
Niacin	1.2 mg	6%
Riboflavin	0.13 mg	8%
Thiamin	0.16 mg	11%
MINERALS
Calcium	152.4 mg	15%
Copper	0.23 mg	12%
Iron	3.7 mg	21%
Magnesium	66 mg	16%
Manganese	0.98 mg	49%
Phosphorous	122.6 mg	12%
Potassium	736.8 mg	21%
Selenium	2.2 mcg	3%
Sodium	80.9 mg	3%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	6192 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	26527.2 mcg
Lycopene	918 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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