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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 2 |
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I cook greens every week for the calcium. The most healthful calcium sources are greens because the absorption rate ranges from 40-64 percent, versus 32 percent for milk, according to the Physician's Committee For Responsible Medicine. I got this recipe from Neal Barnard, M.D.'s (the PCRM's president and founder) book, Breaking The Food Seduction with recipes by Joanne Stepaniak. Ingredients:
4 cups kale, torn into small pieces |
1 tablespoon olive oil (or less, if you can do it) |
4 -6 garlic cloves, thinly sliced |
low sodium vegetable broth or water, as needed |
low-sodium hot sauce (optional) |
black pepper (optional) |
cayenne pepper (optional) |
fresh lemon juice (optional) |
Directions:
1. Heat oil in a very large saucepan.
2. When hot, add garlic and stir-fry until very slightly browned.
3. Remove garlic.
4. Add greens, toss to coat with the remaining oil, and stir-fry until slightly wilted, about 5 minutes.
5. Pour in just enough vegetable broth or water to cover bottom of the pan and bring to a boil.
6. Reduce heat slightly, cover, and steam, stirring occasionally for 10-15 minutes, or until greens are tender (there should be very little liquid left in the saucepan).
7. If there is liquid in the saucepan, simmer uncovered briefly until it cooks off, but don't cook past 20 minutes or they will get mushy.
8. If greens are cooking dry, add a little more broth or water so they do not burn.
9. If desired, serve with optional seasonings.
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