tuna-w-pinto-kale-e1495047665766
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Nutrition Facts
Tuna, Braised Greens and Pinto Beans
Amount per Serving
Calories
384
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
65
mg
22
%
Sodium
 
256
mg
11
%
Potassium
 
1118
mg
32
%
Carbohydrates
 
15
g
5
%
Fiber
 
2
g
8
%
Sugar
 
3
g
3
%
Protein
 
45
g
90
%
Vitamin A
 
14411
IU
288
%
Vitamin C
 
132
mg
160
%
Calcium
 
180
mg
18
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

Tuna, Braised Greens and Pinto Beans

Servings: 4

Ingredients

  • 1 1/2 pounds fresh tuna steak
  • 1/4 teaspoon kosher salt
  • 2 tablespoons olive oil
  • 6 cups kale or escarole or other hearty greens chopped
  • 2 tablespoons garlic minced
  • 1 15-ounce can pinto beans rinsed and drained
  • 2 cups tomatoes chopped
  • 2 cups low-sodium vegetable broth
  • 1/4 teaspoon crushed red pepper flakes
  • fresh lemon juice for garnish optional

Instructions

  • In a large skillet, heat oil on medium-high heat.
  • Season tuna steaks with salt, add tuna to pan and cook until browned, about 2 minutes on each side for rare doneness. Cook further as desired, remove tuna from pan and set aside.
  • Add greens and garlic to the same pan and stir well. Add half of the broth and cook until the greens start to wilt, about 5 minutes.
  • While greens are cooking, mash 1/2 cup of beans and add the mashed beans, whole beans, tomatoes, remaining broth and red pepper flakes to the greens.
  • Simmer, stirring occasionally, until greens are tender, about 10 minutes and remove from heat.
  • Garnish with lemon juice, if desired.
Nutrition Benefit: better digestion, better mental clarity, better sleep, body repair, boost immune system, boost self confidence, consistent energy, improve hydration, minimize headaches, promote eye health, reduce inflammation, stress reduction
Category: fish/seafood, dairy-free, gluten-free, diabetic-friendly, entrees

Notes

Thoroughly rinsing beans will reduce sodium by up to 40%.