While you may usually eat leafy greens raw in a salad, cooking leafy greens actually helps to make them more palatable as well as release beneficial phytochemicals.
- 2 pounds Swiss Chard, stemmed and washed.
- 2 tablespoons extra virgin olive oil.
- 1 large onion, chopped.
- 3 garlic cloves, minced.
- 2 teaspoons sweet paprika.
- 1/4 to 1/2 teaspoon cayenne.
- Salt to taste.
- 2 pounds fresh tomatoes (or 28-oz BPA free can chopped tomatoes with juice, low sodium).
- 1/2 cup fresh mint, chopped.
- 1/2 cup fresh fennel or dill, chopped.
- 2 tablespoons tomato paste, diluted in 1/2 cup water.
- Freshly ground black pepper to taste.
- Steam the greens in a large steamer for 2 minutes. Rinse and squeeze dry.
- In a large skillet, heat the oil over medium heat and add the chopped onion. Cook until the onion is tender and beginning to color (about 5-8 minutes).
- Stir in the garlic, paprika, and cayenne.
- Add the tomatoes and salt to taste.
- Bring to a simmer and continue to cook until the tomatoes have cooked down slightly (about 10 minutes).
- Add the greens, mint, fennel, and tomato paste. Cover and simmer until the greens are very tender (about 20 minutes).
- Add pepper to taste.
Serving suggestion: serve with brown rice, bulgur, or whole grain bread.
Approximate nutritional breakdown per serving:
- Calories: 131
- Protein: 5 grams
- Fat: 6 grams
- Total Carbohydrates: 18 grams
- Dietary Fiber: 7 grams
- Sodium: 401 milligrams
Source: Recipe provided by Terri Taylor RD, HonorHealth Virginia G. Piper Cancer Center.