Stewed Greens with Tomatoes and Mint

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Stewed Greens with Tomatoes and Mint

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.

Serves: 5

Ingredients:

  • 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.

Directions:

  • 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.