Garlicky Greens with Lemon - 13.7g Carbs, 6.3g Fiber
From: Immune System Guide to a Strong Immune System from Delicious Living
Leafy greens are chock full of antioxidants, while lemon provides immune-supportive vitamin C.
Immunity boosters: kale, escarole, chard, garlic, lemon
Serves: 4
1/2 cup low-sodium vegetable broth
3 cloves garlic (minced or pressed)
2 cups chopped kale leaves (stems discarded)
2 cups chopped escarole or curly endive
2 cups chopped Swish chard leaves and stems
Zest of 1 lemon
Place broth and garlic in a large sauté pan and cook over medium heat, stirring occasionally, until broth is reduced by half, about 5 minutes. Add kale and escarole (or endive); stir to mix and cook, uncovered, for 2 minutes. Add chard and cook until just tender, 1–2 minutes. Toss in lemon zest and serve immediately.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 307 g
Nutrition per Serving: 66 Calories, 0 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 290mg Sodium, 194mg Potassium, 13.7g Total Carbs, 6.3g Dietary Fiber, 5.5g Protein
Vitamin A 229% - Vitamin C 154% - Calcium 16% - Iron 20%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Low in sugar
Very high in calcium
Very high in dietary fiber
Very high in iron
Very high in manganese
Very high in vitamin A
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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