Greens with Carrots

May 20 2015

Go “green” with this tender and perfectly spiced side dish.

Recipe adapted from foodhero.org

Serves 8

Dietitian's Tip: 

Dark leafy greens and carrots team up to form a nutrition powerhouse. This dish is packed with vitamins A and C, folate, calcium, potassium, and antioxidants. Plus, it’s delicious! Serve alongside your favorite main dish and add a glass of milk to create a complete DASH meal. 

Ingredients: 

• 8 cups roughly chopped greens, washed (try kale, bok choy, collard, mustard)
• 2 teaspoons vegetable oil
• 2 large carrots, peeled and cut julienne or coarsely shredded
• 1 clove garlic, minced or 1/8 teaspoon garlic powder
• 1 teaspoon ground coriander (optional)
• 1 pinch pepper and 1 pinch cayenne pepper, if desired
• 1 tablespoon vinegar
• 1 1⁄2 teaspoons tamari (or soy sauce) 

Preparation: 

1. Wash greens and remove tough stems. Kale: remove large stem running through center of each leaf. Bok Choy: do not remove stem. Rough chop or cut leaves into thin strips.
2. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
3. Add carrots and sauté 2 minutes.
4. Add garlic and sauté 1 minute.
5. Add greens, coriander, salt, pepper, and cayenne – stir often to keep the greens moving.
6. When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and tamari over the top. Toss gently and serve.
7. Refrigerate leftovers within 2 hours. 

Nutrition Information: 

Serving size = ½ cup. Per serving: 50 calories, 2 g total fat, 0 g saturated fat, 8 g carbohydrates, 3 g protein, 2 g fiber, 100 mg sodium, 362 mg potassium, 26 mg magnesium, 97 mg calcium