Wednesday, March 23, 2011

Italian-Style Sautéed Greens

Try something new!

INGREDIENTS:

  • 2 tbsp olive oil
  • 2 large cloves garlic, minced
  • 1/2 a bunch (5 to 6 oz) Swiss chard, ribs and leaves chopped separately
  • 1/2 a bunch (5 to 6 oz) Tuscan or lacinato kale, leaves chopped coarsely
  • 3 tbsp golden raisins
  • Sea salt and fresh ground black pepper, to taste

INSTRUCTIONS:

Heat oil in a large skillet over medium heat. Add garlic and sauté for 1 minute. Add chard ribs and kale leaves and sauté for 2 minutes until softened. Add chard leaves, a handful at a time, stirring to coat with oil and garlic. Cover and cook until greens have softened, about 5 minutes. Stir once to keep greens and garlic from sticking. Add raisins and stir. Season with salt and pepper.
Nutrients per ½-cup serving: Calories: 115, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Protein: 3 g, Sugars: 5 g, Sodium: 110 mg, Cholesterol: 0 mg

Nutritional Bonus:

The deep dark-green leaves of chard and kale indicate that they are an excellent source of vitamin A for vision and vitamin K for maintaining bone health, as well as a very good source of vitamin C. Contrary to popular belief that carrots are best for eye health, you’ll be doing your eyesight a favor by stocking up on greens.

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