Also included in this article is really good looking recipe for smothered greens. As Rachael Ray says, "Delish!"
Healthy recipe: Smothered Greens 5 (1-cup) servings
Hands on: 20 minutes Total time: 50 minutes
2 pounds of greens (about 18 cups packed mustard, turnip, collard greens or kale or a mixture)
3 cups water
2 garlic cloves, crushed
1 green onion (both white and green parts) chopped
1/4 pound smoked turkey breast, roughly chopped
1/4 cup chopped onion
1 teaspoon ground ginger
1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves
A few drops of hot pepper sauce
Salt to taste (optional)
Wash the greens thoroughly in cool water, making sure to get rid of any sand or grit. Remove and discard the stems and dry the greens slightly with paper towels or a dish cloth. Tear the greens into bite-size pieces and set aside.
In a large pot over high heat, bring the water to a boil and add the garlic, green onion, turkey, onion, ginger, thyme, pepper, cloves and hot sauce. Once the mixture has come to a boil, add the greens. Stir to incorporate the seasoning and reduce the volume of greens, about 1 minute.
Reduce the heat to low and cook, uncovered for 20 to 30 minutes, or until the greens are tender. Add salt, if desired, to taste. Before serving, discard the garlic.
—From: “Secrets of the Lean Plate Club” by Sally Squires (St. Martins Griffin, $14.95)
Per serving: 80 calories (percent calories from fat, 22), 9 grams protein, 9 grams carbohydrate, 4 grams fiber, less than 1 gram fat (0 grams saturated fat), 16 milligrams cholesterol, 375 milligrams of sodium
Nutritional Bonus Points: Greens are low in calories but packed in nutrients—one serving of this recipe provides 475 milligrams or about 10 percent of your need for potassium, which is important in controlling blood pressure.