Seared Greens
This quick and delicious way to cook greens will give you a tasty side dish in minutes.
- 6 Servings
- Less than $3.00
Seared Greens
This quick and delicious way to cook greens will give you a tasty side dish in minutes.
- 6 Servings
- Less than $3.00
Ingredients
- 8 cups kale or collard greens
- 2 tablespoons vegetable oil
- 4 garlic cloves, chopped
- 1 cup water
- 1/4 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons cider vinegar
Steps
1
Wash hands with soap and water.
2
Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across leaf into 1/2 inch pieces.
3
In a large deep pot or skillet with a cover, sauté garlic in oil over medium heat.
4
Add greens in pan with 1 cup water.
5
Cover pan and steam for 4 minutes.
6
Uncover, stir constantly until greens shrink. Add salt and pepper and continue to stir on high until mixture is thoroughly wet.
7
Sprinkle cider vinegar on mixture. Cover.
8
Turn off heat. Let stand until ready to serve.
Ingredients
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 89 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 2 g |
| Total Sugars | 0 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 141 mg |
| Potassium | 455 mg |
| Sodium | 133 mg |
| Copper | 1355 mcg |
| Iron | 1 mg |
| Magnesium | 44 mg |
| Phosphorus | 86 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 447 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 108 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 635 mcg |
| Folate | 28 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 1 mg |
Source:
- USDA Food and Nutrition Service
- Team Nutrition