U.S. flag

An official website of the United States government

Potato, Black Bean, & Kale Skillet

Potato, Black Bean, & Kale Skillet

219 Ratings
219 Ratings
Recipe Image
Potato, Black Bean, & Kale Skillet
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 30 minutes

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.

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 can 15 oz. no salt added black beans (drained and and rinsed)
  • 1/2 cup nonfat plain Greek yogurt

Directions

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

Notes

Serve with 8 oz glass of non-fat milk, chicken breast and orange.

 

Source:

Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 290
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 200 mg
Carbohydrates 47 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 158 mg
Iron 3 mg
Potassium 1090 mg
N/A - data is not available
Nutrients Amount
Total Calories 290
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 47 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 158 mg
Potassium 1090 mg
Sodium 200 mg
Copper 650 mcg
Iron 3 mg
Magnesium 71 mg
Phosphorus 127 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 73 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 79 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 100 mcg
Folate 15 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 55 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups
Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025