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Get a Dose of Nutrition with Greens This Winter

Posted by Beth Peralta Cooking Healthy Eating

This winter, make your plates green with nutrition from two powerhouse vegetables – kale and collard greens. Both of these greens are members of the cabbage family and are a great addition to your meal as a side dish or as an addition to your favorite soup recipe. Our Greens recipe below is a great side to go along with baked chicken or roasted turkey.

Greens Nutrition: Greens are chock full of vitamins and minerals for your health. Both are excellent sources of vitamins A and C, and good sources of calcium. They are low in sodium and either low in fat (kale) or fat-free (collard greens). Please note: individuals who take blood thinners will want to chat with their prescribing doctor before adding new greens to the diet.

Greens Selection: At the store, choose dark green bunches of leaves and avoid those that have yellowed or browning leaves. Baby kale is less bitter if you do not like the flavor of regular kale.

Greens Storage: Store in a plastic bag in the refrigerator for up to 5 days.

Greens Preparation: Rinse greens leaves thoroughly with clean water until dirt is removed. Stems can taste tough, you can remove them to avoid including them into your recipe.

Greens (Serves 8)

Ingredients:

- 3 pounds (about 3 bunches) fresh greens (collard, kale, or turnip)

- 2 Tablespoons vegetable oil

- 3 cloves garlic, chopped

- 2 medium onions, chopped

- 2 cups chicken broth

- ½ Tablespoon red pepper flakes (optional)

- Salt and pepper, to taste

Instructions:

  1. Wash greens thoroughly to remove any dirt.
  2. Remove large center leaf stems by folding each leave in half, lengthwise, and then cutting along stem. Discard stem.
  3. Roll individual leaves of greens and cut roll, diagonally, to form strips of greens.
  4. Place oil in large skillet and sauté garlic and onion.
  5. Add greens and 1 cup of broth to skillet. Cover and let greens cook down.
  6. Add pepper flakes (optional) and ½-1 cup of broth and continue to cook until leaves are tender. This may take several hours. Add water, if needed, during the cooking process.
  7. Season to taste with salt and black pepper before serving.

Nutrition Facts (per serving): 100 calories, 5 g fat, 270 mg sodium, 13 g total carbohydrate, 7 g fiber, 6 g protein

Link to Recipe Online: https://go.illinois.edu/greens