Any dark green leafy vegetable will work with this basic
preparation. Try kale, mustard or chard; mustard will be more bitter, while kale has a subtle
earthy flavor.
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
Lemon wedges
Directions
Wash greens thoroughly by soaking in lots of cold water. Drain. Chop
greens into about 3-inch (8cm)pieces.
Heat oil in a large skillet. Sauté garlic for 2 minutes. Add
greens to skillet. (They do not have to be dried off, as the water will evaporate during
cooking.) Cover and cook over medium heat for 10 minutes, stirring once in a while to coat all
the greens with garlic and oil. Sprinkle with salt.
Serve with lemon wedges.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition facts
Serving Size 1 serving
Calories 83
Calories from Fat 35 (42%)
% Daily Value*
6%Total Fat 4g
3%Saturated
Fat 0.6g
Polyunsaturated Fat 0.7g
Monounsaturated Fat 2.6g
0%Cholesterol 0mg
13%Sodium 315mg
15%Potassium 525mg
4%Total
Carbohydrate 11g
8%Dietary
Fiber 2g
Sugars 0g
Sugar Alcohols 0g
7%Protein 3g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
