Braised Greens with Garlic Braised Greens with Garlic
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Any dark green leafy vegetable will work with this basic preparation. Try kale, mustard or chard; mustard will be more bitter, while kale has a subtle earthy flavor.
Preparation facts
Yield: 4 servings
Ingredients
1 lb (455g) kale, mustard greens or chard, (about 8 cups)
1 Tbs (15mL) extra virgin olive oil
5 cloves garlic, minced
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
Lemon wedges
Directions
Wash greens thoroughly by soaking in lots of cold water. Drain. Chop greens into about 3-inch (8cm)pieces.
Heat oil in a large skillet. Sauté garlic for 2 minutes. Add greens to skillet. (They do not have to be dried off, as the water will evaporate during cooking.) Cover and cook over medium heat for 10 minutes, stirring once in a while to coat all the greens with garlic and oil. Sprinkle with salt.
Serve with lemon wedges.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition facts
Serving Size 1 serving
Calories 83
Calories from Fat 35 (42%)
% Daily Value*
6%Total Fat 4g
3%Saturated Fat 0.6g
Polyunsaturated Fat 0.7g
Monounsaturated Fat 2.6g
0%Cholesterol 0mg
13%Sodium 315mg
15%Potassium 525mg
4%Total Carbohydrate 11g
8%Dietary Fiber 2g
Sugars 0g
Sugar Alcohols 0g
7%Protein 3g
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.