Seared Greens
This quick and delicious way to cook greens will give you a tasty side dish in minutes.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe
- Rating
- 3.35 of 5 (138 ratings)
Food groups
- Vegetables: 1/4 cups
Ingredients
- 8 cups kale or collard greens (1 1/2 pounds)
- 2 tablespoons vegetable oil (or cooking oil of choice)
- 4 garlic cloves, chopped
- 1 cup water
- 1/4 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons cider vinegar
Directions
- Wash hands with soap and water.
- Clean the greens thoroughly and cut stems away.
- Dry well and tear into salad pieces or slice across leaf into 1/2 inch pieces.
- In a large deep pot or skillet with a cover, sauté garlic in oil over medium heat.
- Add greens in pan with 1 cup water.
- Cover pan and steam for 4 minutes.
- Uncover, stir constantly until greens shrink.
- Add salt and pepper and continue to stir on high until mixture is thoroughly wet.
- Sprinkle cider vinegar on mixture.
- Cover.
- Turn off heat.
- Let stand until ready to serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 63.79 |
| Total Fat | 5.28 g |
| Saturated Fat | 0.72 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 2.6 g |
| Dietary Fiber | 1.77 g |
| Total Sugars | 0.36 g |
| Added Sugars included | 0 g |
| Protein | 1.32 g |
| Calcium | 107 mg |
| Potassium | 154 mg |
| Sodium | 121.43 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 15 mg |
| Phosphorus | 26 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| Vitamin A | 90 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 26 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 160 mcg |
| Folate | 19 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 1 mg |
Notes
You can also try this recipe using turnip greens, mustard greens, spinach, swiss chard, or beet greens.
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Source
Recipe by: USDA Food and Nutrition Service — Team Nutrition
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/seared-greens. Federal works are public domain in the United States.