Braised Greens
Serve as a sublime side dish along with lean cuts of pork, roasted chicken or meaty fish dishes such as salmon or tuna steaks. Using canola oil helps keep saturated fat to a minimum in this heart-healthy recipe.
INGREDIENTES
- 1 lb fresh greens (collard, mustard or turnip greens; or kale) 500 g
- 2 Tbsp canola oil 30 mL
- 2 slices turkey bacon, chopped
- 1 cup finely diced onion 250 mL
- 1/4 tsp salt 1 mL
- 2 garlic cloves, minced
- 1/2 tsp crushed red pepper flakes 2 mL
- 1 cup reduced-sodium chicken broth 250 mL
- 1 Tbsp apple cider vinegar 15 mL
- 1 Tbsp granulated sugar 15 mL
INSTRUCCIONES
- 1. Wash greens and remove tough center ribs. Cut leaves into 1-inch strips. (Or purchase pre-washed, stemmed and trimmed fresh greens.)
- 2. Heat large sauce pot over medium-high heat; add oil and bacon and cook until beginning to brown, about 3 minutes.
- 3. Stir in onions and salt; cook until tender, about 5 minutes. Add garlic and pepper flakes, and cook 1 minute more.
- 4. Add broth, stirring to scrape up any browned bits on bottom of pan.
- 5. Add greens to pot. If necessary, add in batches, stirring each batch to wilt slightly before adding more. Cover and cook until tender, about 25 to 35 minutes.
- 6. Stir in vinegar and sugar, and then lower heat to medium. Cover and cook 5 minutes more. Taste and then balance flavors as desired with salt, pepper flakes, vinegar and sugar. Serve hot.
- Tip: For a hint of decadence, stir in 2 tablespoons of low-fat cream cheese and pulse briefly in a food processor for creamed greens.
RINDE
6
TAMAÑO DE LA PORCIÓN
1/2 cup (125 mL)
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 100 |
| Grasa total | 6 g |
| Grasa saturada | 0.5 g |
| Colesterol | 5 mg |
| Carbohidratos | 9 g |
| Fibra | 3 g |
| Azúcares | 4 g |
| Proteína | 4 g |
| Sodio | 210 mg |
| Potasio | 171 mg |
