Stewed Greens with Tomatoes and Mint - 17 or 26g Carbs, 6 or 9g Fiber
From: MARTHA ROSE SHULMAN
Martha Rose Shulman is the author of "The Very Best of Recipes for Health."
This is inspired by a Greek recipe from the island of Corfu, from
Diane Kochilas's book "The Greek Vegetarian." I love the way the
greens and tomatoes are infused with mint. If you want to try more
unusual greens from your farmers' market, like amaranth or purslane,
they will work in this dish.
2 lb Swiss chard or kale, stemmed and washed OR
1-lb bag of stemmed, washed Southern greens
Salt
2 Tbsp extra virgin olive oil, plus additional if desired for drizzling
1 large onion, chopped
2 to 4 garlic cloves (to taste), minced
2 tsp sweet paprika
1/4 to 1/2 tsp cayenne
2 lb fresh tomatoes, seeded and grated, or peeled, seeded and chopped OR
1 (28-oz can) chopped tomatoes with juice
1/2 cup chopped fresh mint
1/2 cup chopped fresh fennel or dill
2 Tbsp tomato paste, diluted in 1/2 cup water
Freshly ground black pepper
1. Bring a large pot of water to a boil. Fill a bowl with ice water.
When the water comes to a boil, salt generously and add the greens.
Blanch chard for 1 minute, Southern greens or kale for 2 minutes.
Transfer to the ice water, then drain and squeeze out water. Coarsely
chop and set aside. Alternatively, steam the greens in a large
steamer – 2 minutes for chard, 3 to 4 minutes for kale. Rinse and
squeeze dry.
2. In a wide, heavy skillet or Dutch oven, heat the oil over medium
heat and add the onion. Cook until the onion is tender and beginning
to color, 5 to 8 minutes, and add the garlic, paprika and cayenne.
Cook, stirring, for about a minute, until fragrant, and add the
tomatoes and salt to taste. Bring to a simmer, and simmer until
the tomatoes have cooked down slightly, about 10 minutes. Add the
greens, herbs and diluted tomato paste, and bring to a simmer. Cover
and simmer until the greens are very tender, about 20 minutes. Add
salt and pepper to taste. Serve with rice, bulgur or just some good,
crusty bread.
Serves: 4 to 6
Advance preparation: You can make this a day ahead and reheat.
Servings: 4
Nutrition per Serving:
185 Calories, 1g Saturated Fat, 1g Polyunsaturated Fat,
5g Monounsaturated Fat, 0mg Cholesterol, 26g Carbs,
9g Dietary Fiber, 529mg Sodium (does not include salt to taste),
8g Protein
Servings: 6
Nutrition per Serving:
123 Calories, 1g Saturated Fat, 1g Polyunsaturated Fat,
3g Monounsaturated Fat, 0mg Cholesterol, 17g Carbs,
6g Dietary Fiber, 353mg Sodium (does not include salt to taste),
5g Protein
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