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Mustard Greens,
The Bold Brassica
by Dana Jacobi
for The American Institute for Cancer Research |
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Mustard greens are one clan in
the immense, and immensely varied, brassica family of greens.
About all this assortment of vegetables has in common, from a
cooks standpoint, is their feisty flavor. Visually, and
in texture, brassicas range from the pale white, crisp and sweet-tasting
stems of bok choy to the ruffled and zingy leaves of wine-red
Japanese mustard greens. |
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Most of us associate mustard
greens with Southern cooking, where the curly leaves of green
mustard are stewed into submission, usually along with some part
of a pig, and served up as a mess of greens with pot likker.
Maybe it is because I am a Yankee, but for me, this tender mustard
tastes better briefly wilted in a bit of oil or broth, then mixed
into rice or served with beans. I also like it cut crosswise
into strips and tossed to simmer in hot soup a few minutes before
it is served. These short-cooking methods keep more of the greens
true flavor, which I do enjoy. They also retain more of the considerable
good nutrition in mustard greens, which includes vitamin C, beta
carotene, and calcium.
If you prefer less aggressive-tasting
greens, look in Asian markets for poetically named wrapped heart
mustard, whose wide leaves, flaring from crunchy, ribbed stems,
wrap into a head resembling a muscular romaine lettuce, and red-in-the-snow.
This deceptively named mustard green has long, thin stems and
bright green leaves. Although the Chinese usually use it to make
what they call preserved cabbage, chopping it, then pickling
it in salt, it is delicious braised in chicken broth, or added
to a stir-fry. |
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Mustard greens are more tender
and far sweeter than kale, collards, or dandelion. They also
cook faster than most other dark, leafy greens, including broccoli
raab and Swiss chard. All mustard greens shrink enormously in
cooking, so one pound may yield as little as a half cup of cooked
greens. Try them in place of spinach. Baby mustard greens are
often included in the elegant salad mix called mesclun, where
they add just a nice amount of bite.
Chicken Soup with Greens
and Black Beans - Makes
4 servings.
2 tsp. canola oil
1 small red onion, finely chopped
1 small green bell pepper, seeded, cut in 1/2-inch dice
1 medium tomato, seeded, cut in 1/2-inch dice
6 cups mustard greens, lightly packed, cut in 1/2-inch strips
4 cups fat-free, reduced-sodium chicken broth
1 cup canned black beans, rinsed and drained
3/4 cup (3 oz.) shredded cooked chicken
Heat oil in medium Dutch oven
or large saucepan. Sauté onion and pepper over medium-high
heat until onion is translucent, about 4 minutes. Add tomatoes
and greens. Stir with wooden spoon until greens collapse and
are bright green, about 3 minutes.
Pour in chicken broth. Bring
to boil, reduce heat and simmer until greens are tender, 15 to
20 minutes. Mix in beans and chicken. Cook until they are heated
through, about 5 minutes. Divide soup among four bowls. Sprinkle
a tablespoon of the cheese over each and serve.
Per serving: 142 calories, 4 g. total fat (less than 1 g. saturated
fat), 14 g. carbohydrate, 14 g. protein, 6 g. dietary fiber,
706 mg. sodium. |
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Author: |
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Something Different
is written for the American Institute for Cancer Research (AICR)
by Dana Jacobi, author of The Joy of Soy, and recipe creator
for AICRs Stopping Cancer Before It Starts.
AICR offers a Nutrition Hotline
(1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday. This free
service allows you to ask a registered dietitian questions about
diet, nutrition and cancer. AICR is the only major cancer charity
focused exclusively on the link between diet, nutrition and cancer.
It provides a range of education programs that help Americans
learn to make changes for lower cancer risk. AICR also supports
innovative research in cancer prevention and treatment at universities,
hospitals and research centers across the U.S. It has provided
more than $65 million for research in diet, nutrition and cancer.
AICRs Web address is www.aicr.org.
AICR is a member of the World Cancer Research Fund International. |
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Recipe Posted: March 21, 2004 |
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