Braised Collards or Kale

Makes 3 1-cup servings

Collard greens and kale are rich sources of calcium and beta-carotene as well as other minerals and vitamins. One of the tastiest and easiest ways to prepare them is with a bit of soy sauce and plenty of garlic. Try to purchase young tender greens, as these have the best flavor and texture.
1 bunch collard greens or kale
1 teaspoon olive oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon balsamic vinegar
2–3 garlic cloves, minced
1/4 cup water



Wash greens, remove stems, then cut leaves into 1/2-inch strips.
Combine olive oil, soy sauce, vinegar, garlic, and water in a large pot or skillet. Cook over high heat about 30 seconds. Reduce heat to medium-high, add greens, and toss to mix. Cover and cook, stirring often, until greens are tender, about 5 minutes.

Per 1-cup serving: 52 calories; 2 g fat; 0.3 g saturated fat; 34.2% calories from fat; 0 mg cholesterol; 3.1 g protein; 7.3 g total carbohydrates; 2 g sugar; 3.7 g fiber; 140 mg sodium; 186 mg calcium; 1.6 mg iron; 24.3 mg vitamin C; 6248 mcg beta-carotene;
1.4 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.