U.S. flag

An official website of the United States government

Potato, Black Bean, & Kale Skillet

Potato, Black Bean, & Kale Skillet

Potato, Black Bean, & Kale Skillet
Makes: 4 Servings
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 inch pieces.
  2. Chop kale.
  3. Heat oil, in large skillet over medium heat, Add garlic and onions; cook 2 to 3 minutes until just starting to brown.
  4. Add diced potatoes, chili, salt, and pepper to skillet, cover with lid and cook 8 to 10 minutes, stirring occasionally.
  5. Add chopped kale and black beans. Cook about 3 to 5 more minutes, stirring gently.
  6. Serve with Greek yogurt.

Notes

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

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1
Nutrients Amount
Total Calories 354
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 353 mg
Carbohydrates 57 g
Dietary Fiber 12 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 150 mg
Iron 4 mg
Potassium 1390 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 354
Total Fat 8 g
Saturated Fat 1 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 2 mg
Carbohydrates 57 g
Dietary Fiber 12 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 150 mg
Potassium 1390 mg
Sodium 353 mg
Copper 0 mg
Iron 4 mg
Magnesium 97 mg
Phosphorus 294 mg
Selenium 6 mg
Zinc 1 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Vegetables 2 1/4 cups
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

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

logo for the Dietary Guidelines for Americans

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