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Seared Greens

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Seared Greens
En Español

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  • Makes: 6 servings

This quick and delicious way to cook greens will give you a tasty side dish in minutes.

Ingredients

  • 8 cup kale or collard greens (1 1/2 pounds)
  • 2 tablespoon vegetable oil (or olive oil)
  • 4 garlic cloves (chopped)
  • 1 cup water
  • 1/4 teaspoon salt
  • 1 teaspoon black pepper
  • 2 tablespoon vinegar, cider

Directions

1. Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across leaf into 1/2 inch pieces.

2. In a large deep pot or skillet with a cover, sauté garlic in oil. Add greens in pan with 1 cup water.

3. Cover pan and steam for 4 minutes.

4. Uncover, stir constantly until greens shrink. Add salt and pepper and continue to stir on high until mixture is thoroughly wet.

5. Sprinkle cider vinegar on mixture. Cover.

6. Turn off heat. Let stand until ready to serve.

Notes

You can also try this recipe using turnip greens, mustard greens, spinach, swiss chard, or beet greens.

Learn more about:

Source: USDA, Team Nutrition, Food Family Fun

Nutrition Information

Serving Size: 1/6 of recipe (165g)
Nutrients Amount
Calories 89
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 133 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 141 mg
Iron 1 mg
Potassium 455 mg
N/A - data is not available
Nutrients Amount
Calories 89
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Total Sugars 0 g
Added Sugars 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 mg
Vitamin B12 0 mcg
Vitamin C 108 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 635 mcg
Folate 28 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 1 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups

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