|
For this dish, the bell pepper
provides a splash of color and the mushrooms add to the pleasant
consistency of the dish. The cider vinegar complements the slight
bitterness of the collards, and the dark brown sugar balances
the dish with a bit of sweetness. Slowly simmering collards in
broth renders them tender and allows them to absorb the flavors
of the other ingredients.
Make some extra greens and refrigerate
them for convenient leftovers. These collard greens can be a
great side dish for a soup and sandwich lunch or for a light
dinner.
Great Greens - Makes 4 servings.
1 Tbsp. canola oil
1 medium-size red onion, chopped
1/2 red bell pepper, julienne cut
1/2 cup sliced mushrooms
1/3 cup low-sodium vegetable broth (chicken broth may be substituted)
3/4 lbs. fresh collard greens, washed, thick stems removed and
chopped (about 4 cups packed)
1 Tbsp. apple cider vinegar
1 tsp. dark brown sugar
¼ tsp. dried crushed red pepper, or to taste
Salt to taste
In large pot heat oil over medium-high
heat. Sauté onion and bell pepper 4 minutes. Add mushrooms
and continue to sauté mixture for another 4 to 6 minutes
or until tender.
Add broth, then greens and remaining
ingredients. Cook over medium-low heat until greens are just
tender, about 15 minutes.
Per serving: 60 calories, 3.5g
total fat (0g saturated fat), 6 g carbohydrate, 1g protein, 2g
dietary fiber, 20 mg sodium. |
Refer
The American Institute for Cancer Research
(AICR) is the cancer charity that fosters research on the relationship
of nutrition, physical activity and weight management to cancer
risk, interprets the scientific literature and educates the public
about the results. It has contributed more than $91 million for
innovative research conducted at universities, hospitals and
research centers across the country. AICR has published two landmark
reports that interpret the accumulated research in the field,
and is committed to a process of continuous review. AICR also
provides a wide range of educational programs to help millions
of Americans learn to make dietary changes for lower cancer risk.
Its award-winning New American Plate program is presented in
brochures, seminars and on its website, www.aicr.org. AICR is
part of the global network of charities that are dedicated to
the prevention of cancer. The WCRF global network is led and
unified by WCRF International, a membership association which
operates as the umbrella organization for the network .The other
charities in the WCRF network are World Cancer Research Fund
in the UK (www.wcrf-uk.org); Wereld Kanker Onderzoek Fonds in
the Netherlands (www.wcrf-nl.org); World Cancer Research Fund
Hong Kong (www.wcrf-hk.org); and Fonds Mondial de Recherche contre
le Cancer in France (www.fmrc.fr).