Recipe: Garlicky Greens

Garlicky Greens
Source: The American Institute for Cancer Research

When you buy greens, look for those that are crisp and unblemished. The darker the color, the higher the nutritional value. Leafy greens are highly perishable and should be used within a few days of purchase. If you are not going to cook them immediately, wrap them, unwashed, in damp paper towels and refrigerate in a plastic bag with a few air holes so the greens can breathe.

Greens can be full of soil and grit, so wash them carefully before cooking. They should not be cooked in pans made of aluminum, which gives them an unpleasant taste. Keep in mind that greens cook way down. A pound of fresh greens will result in 1 1/2 to 2 cups of cooked greens, or about 4 servings.

After you try this recipe, you may agree with Edna Lewis that, "Greens are a dish that most Southerners would walk a mile for."

1 Tbsp. extra-virgin olive oil
3/4 cup sliced leek, white part only
1/2 cup chopped scallions (about 3), both green and white parts
1 Tbsp. minced garlic (2 large cloves)
3 cups chopped kale
1 cup chopped broccoli rabe
3 cups collard greens cut in 1/2-inch ribbons
5 cups fresh spinach
1 cup fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper, to taste

Heat oil in a large, heavy skillet over medium-high heat. Add leek, scallions and garlic. Saut until leeks are limp, about 4 minutes.

Add kale, broccoli rabe and collards, stirring until wilted. Mix in spinach. Add broth and simmer, stirring occasionally, until greens are tender, about 15 minutes. Season to taste with salt and pepper.

Makes 4 servings.

Per serving: 101 calories, 4 g. total fat (less than 1 g. saturated fat), 14 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 214 mg. sodium.