When making this main dish and side together, adjust the amount of red pepper flakes to your liking.
—TARA CRUZ KERSEY, CO
START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS
3 tablespoons olive oil, divided
2 garlic cloves, minced
1 teaspoon fennel seed
1/2 teaspoon crushed red pepper flakes
1 bunch kale, trimmed and coarsely chopped (about 16 cups)
2/3 cup water
4 tilapia fillets (6 ounces each)
3/4 teaspoon pepper, divided
1/2 teaspoon garlic salt
1 can (15 ounces) cannellini beans, rinsed and drained
1/2 teaspoon salt
1. In 6-qt. stockpot, heat 1 tablespoon oil over medium heat. Add garlic, fennel and pepper flakes; cook and stir for 1 minute. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until the kale is tender.
2. Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In large skillet, heat remaining oil over medium heat. Add tilapia; cook 3-4 minutes per side or until fish flakes easily with fork.
3. Add beans, salt and the remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia.
Per 1 fillet with 1 cup kale mixture: 359 cal., 13g fat (2g sat. fat), 83mg chol., 645mg sod., 24g carb. (0 sugars, 6g fiber), 39g pro.
Diabetic Exchanges: 5 lean meat, 2 fat, 1 1/2 starch.