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Seared Greens |
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15 minutes Serves: 6
You don't have to cook greens like kale or
collards a long time! Lightly cooked, they retain
a shiny green color, and are still chewy enough
to have texture. They also keep more vitamins.
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| 1-1/2 |
|
pound of kale or collards |
| 2 |
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Tbsp olive or vegetable oil |
| 4 |
|
cloves of chopped garlic |
| 1 |
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cup of water |
| 1/4 |
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tsp salt |
| 1 |
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tsp black pepper |
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Tbsp cider vinegar |
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| 1. |
Clean the greens thoroughly and
cut stems away. Dry well and tear into salad pieces
or slice across the leaf into 1/2" pieces . |
| 2. |
In a large deep pot or skillet
with a cover, sauté garlic in oil. Add greens in pan
with 1 cup water, cover; steam for 4 minutes. |
| 3. |
Uncover, stir constantly
until greens shrink. Add salt and pepper and
continue to stir on high until mixture is thoroughly
wet. Sprinkle cider vinegar. Cover; turn off heat; let
stand until ready to serve. |
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Nutrients per serving
1 cup |
| |
| Calories |
81 |
Saturated fat |
.4 g |
Iron |
2.1 mg |
| Protein |
4 g |
Cholesterol |
0 mg |
Calcium |
159 mg |
| Carbohydrate |
13 mg |
Vitamin A |
1009 RE |
Sodium |
244 mg |
| Total Fat |
3.1 g |
Vitamin C |
137 mg |
Dietary Fiber |
2 g |
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Besides milk, how many
types of foods at school lunch can your children count
as a dairy serving? Remember to count yogurt, cheese
on sandwiches, pudding and pizza cheese. |
