Braised Greens with Lots of Garlic

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

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

2006-09-07

Naturalpath