Hot and Sour Greens - 4.7g Carbs, 1.2g Fiber
From: Dr Weil
Supermarkets are loaded with a wide variety of greens year-round. If
you've never really experimented much beyond spinach, now is the time
to do so. You'll be pleasantly surprised. Some greens do have strong
tastes that take getting used to; beet greens and chard, for example,
contain oxalic acid, which imparts a sharp flavor. Older leaves have
more of this flavor than younger ones, and some varieties are
stronger-tasting than others. On the other hand, kale is generally
mild and good-tasting, as long as it is prepared properly. Bok choy,
or Chinese cabbage, has a mild spiciness that adds great flavor to
many dishes. Many cultures add vinegar to complement the flavor of
greens, and this Asian-flavored dish is no exception.
Food as Medicine
It's an unfortunate misconception that citrus fruits are the best
sources of vitamin C. This vital nutrient is abundant in vegetables,
especially greens. One cup of cooked chard, for example, provides
52 percent of the Daily Value for vitamin C.
1 lb greens (bok choy, kale, Swiss chard, collards)
2 tsp expeller-pressed canola oil
2 large cloves garlic, minced
1/4 tsp hot red-pepper flakes
1/4 tsp dry mustard powder
2 Tbsp rice vinegar
1 tsp soy sauce
1 tsp light brown sugar
1. Wash and drain greens, remove any tough stems, and slice leaves
into 1/2-inch shreds.
2. Heat the canola oil in a skillet over medium heat. Add the garlic
and red-pepper flakes and stir-fry for one minute.
3. Add the greens along with the mustard and stir to coat with the
spices.
4. Combine the rice vinegar, soy sauce and sugar and add to the greens
in the skillet.
5. Cook covered over medium heat until vegetables are tender, about
five minutes.
Serves: 4
Nutrition per Serving:
43.3 Calories, 1.9g Protein, 2.5g Fat, 0.2g Saturated Fat,
1.3g Monounsat Fat, 0.8g Polyunsat Fat, 4.7g Carbs, 1.2g Fiber,
0mg Cholesterol
Vitamin A: 3,402.0 IU
Vitamin E: 0.5 mg/IU
Vitamin C: 51.5 mg
Calcium: 123.6 mg
Magnesium: 24.6 mg
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