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Chickpeas with Sautéed Kale and Tapenade Sauce


    This fast and satisfying recipe combines nutrient-rich green kale (which can help inhibit the transport of LDL to the bloodstream) with creamy-textured chickpeas, a healthy source of fibre and protein. Studies have shown consumption of legumes can reduce cholesterol levels and reduce the risk of heart disease.


    Tapenade is a purée of garlic, capers, and olives with a rich, salty flavour. Olives are an excellent source of healthy monounsaturated fats, while garlic is a nutritional powerhouse with proven ability to fight heart disease.

    1 Tbsp (15 mL) extra-virgin olive oil
    4 cups (1 L) fresh kale leaves, washed and chopped coarsely
    2 cups (500 mL) canned organic chickpeas, drained and rinsed
    1 pinch hot red pepper flakes
    1/2 cup (125 mL) tapenade
    Salt and pepper to taste

    Heat olive oil in medium-sized skillet on medium heat. Add kale, season to taste, and saute to10 minutes, stirring occasionally. Reduce heat to low and add chickpeas, red pepper flakes, and tapenade. Mix well until warmed through and serve.

    Serves 4.

    Each serving contains: 225 calories; 8 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 7 g fibre, 532 mg sodium

    source: "Tasty Ticker-Friendly Food", alive #327, January 2010


    Chickpeas with Sautéed Kale and Tapenade Sauce




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