4 big handfuls greens (mustard, turnips, collards, kale, cabbage or spinach)
1 tablespoon olive oil
2 cloves garlic, minced
1-2 tbsp. rice vinegar
Dash red pepper flakes
¼ teaspoon salt
freshly ground black pepper
Added Goodies – see below (apple and toasted pecans were used on the show)
DirectionsTo prepare the greens for cooking, remove tough stems and veins. Stack several leaves, roll into a tight cylinder and cut into thin strips. This is called chiffonade, a typical method of preparing leafy greens.
Once the greens are cut into thin strips, it is easier to remove the sand and grit. Plunge into a large bowl of water and swish well. Lift from the water into a colander – DO NOT pour into the colander, the sand will go right back on the greens! Repeat several times until certain no more sand remains. Shake the colander a few times to remove excess water.
Place a large sauté pan over medium heat and add oil. Add the garlic and cook, stirring frequently until soft. Do not brown or will be bitter. Add the greens and sauté for 5 minutes. Keep the heat high enough to evaporate the accumulated liquid. Sprinkle with vinegar, red pepper, salt and black pepper to taste, mix well.
Yield: 4 Servings
Nutrition Breakdown: Calories 140, Fat 8g (1g saturated), Cholesterol 0mg, Sodium 180mg, Carbohydrate 16g, Fiber 4g, Protein 3g.
Diabetes Plate Plan: 2 Vegetables, ½ Fruit, 2 Fats
Added Goodies to cook with the greens:
1 apple, cored and cut into 1-inch cubes
1 orange, peeled and cut into 1-inch cubes
1-2 jalapeno or hotter peppers, seeded and sliced
1 package prosciutto or pancetta, cut into pieces
1 box pasta, cooked according to package directions, stirred in with Parmesan cheese and a little pasta water to make a sauce
Added Goodies to top the greens:
Crisp, crumbled bacon
Relishes – chow chow, pear relish, chutneys, tomato jam and bacon jam
Crisp croutons made from cornbread, Italian bread or pita
Poached or over-easy eggs
Roasted or fresh tomatoes drizzled with olive oil, sea salt and pepper