RECIPE: Chili Bean Apple Jack Stew

2 tablespoons olive oil

1 large onion, diced (1½ to 2 cups)

2 teaspoons chili powder

1½ teaspoons kosher salt

1 teaspoon powdered mustard

½ teaspoon freshly ground black pepper

⅓ cup pale lager beer, such as Corona

4 cups packed chopped baby kale leaves

Three 15-ounce cans no-salt-added red kidney or pinto beans, drained and rinsed (about 5¼ cups)

2 large Golden Delicious or Jonagold apples, unpeeled, cored and diced

4 medium tomatoes, diced

4 ounces (1 cup) packed grated Monterey Jack cheese

Preheat the oven to 350 degrees.

Heat the oil in a large Dutch oven over medium-high heat. Once the oil shimmers, stir in the onion and cook for about 3 minutes, until translucent.

Stir in the chili powder, salt, powdered mustard and pepper. Add the beer, then the kale; cook for about a minute, stirring, until the greens have wilted.

Remove from the heat; stir in the beans, apple and tomato. Top with the cheese. Cover and bake (middle rack) for 35 to 40 minutes, until warmed through, the apple is tender and the cheese has melted.

Serve warm. Serves 6; about 7½ to 8 cups.

Nutrition | Per serving (using all kidney beans): 400 calories, 21 g protein, 56 g carbohydrates, 12 g fat, 5 g saturated fat, 15 mg cholesterol, 430 mg sodium, 15 g dietary fiber, 12 g sugar

Ellie Krieger is a registered dietitian, nutritionist and author who hosts public television's "Ellie's Real Good Food." She blogs and offers a weekly newsletter at elliekrieger.com.