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Braised Collards or Kale

Makes 3 1-cup servings

Collard greens and kale are rich sources of calcium and beta-carotene as well as other minerals and vitamins. One of the tastiest and easiest ways to prepare them is with a bit of soy sauce and plenty of garlic. Try to purchase young tender greens, as these have the best flavor and texture.

1 bunch collard greens or kale
1 teaspoon olive oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon balsamic vinegar
2 - 3 garlic cloves, minced
1/4 cup water

Wash greens, remove stems, then cut leaves into 1/2-inch strips.

Combine olive oil, soy sauce, vinegar, garlic, and water in a large pot or skillet. Cook over high heat about 30 seconds. Reduce heat to medium-high, add greens, and toss to mix. Cover and cook, stirring often, until greens are tender, about 5 minutes.

Per 1-cup serving

  • Calories: 52
  • Fat: 2 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 34.2%
  • Cholesterol: 0 mg
  • Protein: 3.1 g
  • Carbohydrates: 7.3 g
  • Sugar: 2 g
  • Fiber: 3.7 g
  • Sodium: 140 mg
  • Calcium: 186 mg
  • Iron: 1.6 mg
  • Vitamin C: 24.3 mg
  • Beta Carotene: 6248 mcg
  • Vitamin E: 1.4 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.