Down Home Baked Beans

Directions

1. 1
   In a small saucepan over high heat, combine the barbecue sauce with the dry mustard, onion, bacon bits, beans, and kale.
2. 2
   Bring to a boil, reduce the heat to low, and simmer the beans for 10 minutes, or until the kale is tender, stirring occasionally.
3. 3
   The sauce should thicken slightly and the beans should be very tender.
4. 4
   Season the beans with salt and pepper to taste, and serve.
5. 5
   Eat more kale!
6. 6
   It has one of the highest levels of antioxidants of any vegetable and is loaded with anti-cancer phytochemicals, calcium, B vitamins, and fiber.
7. 7
   Its easier to prepare than you might think.
8. 8
   (Just be sure to wash it well first and to remove the fibrous center rib.)
9. 9
   Try it rawshredded in saladsor cooked.
10. 10
    I like it roughly chopped and sauteed with garlic and a little olive oil, or braised in chicken broth, or even roasted: toss it with a little olive oil or toasted sesame oil, salt, and pepper, and roast in a single layer in a shallow baking pan at 500 degrees until the edges are starting to brown and turn crispy and the centers are slightly wilted.
11. 11
    Fat: 3.5g (before), 1.6g (after)
12. 12
    Calories: 250 (before), 113 (after)
13. 13
    Protein: 7g
14. 14
    Carbohydrates: 18g
15. 15
    Cholesterol: 4mg
16. 16
    Fiber: 4g
17. 17
    Sodium: 570mg