Browsed by
Tag: Dark Leafy Greens

Braised Hearty Greens with Pancetta and Pine Nuts

Braised Hearty Greens with Pancetta and Pine Nuts

1/3 C. pine nuts

6 oz. pancetta, sliced 1/4-inch thick and chopped

1/2 C. thinly sliced red onion

2 1/2 pounds hearty greens (kale, mustard, turnip, or collards) stemmed and leaves chopped

1 C. low-sodium chicken broth

1 T. packed brown sugar

Salt and pepper

1/8 tsp. cayenne pepper

2 T. unsalted butter

2 T. red wine vinegar

 

Toast pine nuts in Dutch oven over medium heat until golden, about 5 minutes; set aside. Cook pancetta in now-empty pot until browned, 6 to 8 minutes. Using slotted spoon, transfer pancetta to paper towel-lined plate. Cook onion in now-empty pot until softened, about 5 minutes. Add half of greens, broth, sugar, 1/2 tsp. salt, and cayenne. Cover and cook until greens are beginning to wilt, about 1 minute. Stir in remaining greens and cook, covered, stirring occasionally, over medium-low heat until completely tender, about 30 minutes. Remove lid and cook over medium-high heat, stirring occasionally, until liquid is nearly evaporated, about 10 minutes. Stir in pancetta, butter, and vinegar and cook until butter is melted, about 30 seconds. Season with salt and pepper to taste, and sprinkle with pine nuts. Serve.

 

 

 

Yield:

Calories:

Fat:

Fiber:

 

BBQ Black Beans with Kale

BBQ Black Beans with Kale

bbqbeans2 tsp. extra virgin olive oil

1 lb. kale, stems discarded, leaves rinsed and coarsely chopped

4 cloves garlic, minced

Salt and pepper to taste

1 large yellow bell pepper, chopped

2 tsp. ancho chile powder

2 cans black beans, rinsed and drained

3/4 C. barbecue sauce

1 shot (1 1/2 oz.) rum

 

In a large skillet, heat 1 tsp. oil over medium heat. Add kale (in batches if necessary), salt, pepper, and garlic. Cook until wilted, a few minutes. Pour into a bowl and set aside. Heat remaining tsp. olive oil in the skillet over medium heat. Sauté bell pepper with ancho chile powder for about 4 minutes, until the pepper softens. Add beans, barbecue sauce, and rum. Turn to low heat and cook gently for 15 minutes. Stir in kale. Serve over baked potato or rice

 

Yield:

Calories:

Fat:

Fiber:

 

Spanakopita with Fresh Herbs and Wild Greens

Spanakopita with Fresh Herbs and Wild Greens

Spanakopita with Fresh Herbs and Wild Greens

2 tablespoons olive oil

2 cups chopped onion, leeks, scallions, or a combination

2 pounds greens, chopped into bite-size pieces

Salt

4 eggs, beaten

2 cups cottage cheese or ricotta cheese

1{1/2} cups crumbled feta cheese (about {1/2} pound)

1 head garlic, cloves peeled and chopped

{1/2} cup chopped fresh basil

{1/2} cup chopped fresh parsley

2 tablespoons chopped fresh oregano

Freshly ground black pepper

{3/4} cup (1{1/2} sticks) butter, melted

1 (1-pound) package frozen phyllo dough, defrosted

Ground paprika, dried chives, dill seeds, or fennel seeds (optional)

 

Preheat the oven to 375°F (190°C). Warm the oil in a large soup pot over medium heat. Add the onion and sauté until translucent, 3 to 5 minutes. Add the greens in several layers, salting lightly as you go. I use a large soup pot because 2 pounds of greens is a lot, and it usually fills the whole pot. Put the lid on and cook over medium-low heat, stirring every 2 to 3 minutes, until the greens have cooked down to about one-quarter of their original volume. Put the greens in a colander to drain and set aside to cool. I like to set the colander over a pan and collect the drippings; they are flavorful and nutritious and can be used like broth in your cooking. Combine the eggs with the cottage cheese, feta, garlic, basil, parsley, and oregano, and season generously with pepper. Once the greens have drained and cooled, stir them into the mixture. With a pastry brush, grease the inside of a 9- by 13-inch baking dish with some of the melted butter. Lay a sheet of phyllo dough in the dish so that only half of it covers the bottom of the pan, with the extra hanging over one of the long ends of the pan. Brush the half of the sheet that’s in the pan with melted butter. Lay another sheet on top, again with only half the sheet covering the bottom of the pan, setting it exactly on top of the first sheet, and brush with butter. Continue this process until you have laid out and buttered 8 sheets, then repeat with another 8 sheets, only with the extra spilling out over the opposite side of the pan. Add the filling, spreading it out evenly to the edges of the pan. Fold the pieces of phyllo dough over the top, alternating between sides, brushing each layer with butter. Layer any remaining phyllo dough on top, folding each piece to fit the pan and brushing with butter between each layer. Continue layering the phyllo dough until you run out of space in the pan, phyllo dough, or butter! Dust the top with paprika, dried chives, and dill or fennel seeds, if desired. Bake for 45 minutes, or until the filling is bubbling and the top is golden brown. Cut into pieces and serve hot (although it is also yummy cold).

 

Green Substitutions: For this dish I like to combine wild greens like dandelion, nettle, galinsoga, lamb’s-quarters, and sorrel with cultivated greens like spinach, Swiss chard, kale, and tatsoi, but you can use whatever you have available. If you do not have fresh herbs, you can substitute 1 tablespoon each of dried basil, parsley, and oregano for the fresh herbs.

Sweet and Crunchy Spinach Salad

Sweet and Crunchy Spinach Salad

Sweet and Crunchy Spinach Salad

2 bunches spinach, well rinsed & dried, torn

1/2 lb. bacon, cut in pieces, fried & crumbled

2 red apples, cut in pieces (Matchsticks for a more elegant presentation)

1/2 c. golden raisins

1/2 c. dry roasted peanuts, unsalted

1 sm jicama, cut in pieces (Matchsticks for a more elegant presentation)

 

Add ingredients to salad bowl.  Use favorite salad bottled dressing or to with a sweet vinaigrette.

Spinach with Garlic and Pine Nuts

Spinach with Garlic and Pine Nuts

1/2 pound spinach leaves, tough stems removed (31/2 to 4 C. loosely packed)

1/2 T. extra-virgin olive oil

1 T. pine nuts

1 garlic clove, sliced

Salt and freshly ground black pepper

 

Wash spinach and spin dry, leaving some droplets of water on leaves.  Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more.  Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

 

Yield: 6 servings

Calories: 90

Fat: 1g

Fiber: 3g

Fettuccine with Swiss Chard, Garlic and Parmesan

Fettuccine with Swiss Chard, Garlic and Parmesan

Fettuccine with Swiss Chard, Garlic and Parmesan

3/4 lb. fettuccine

1 T. olive oil

1 large onion, chopped

Salt to taste

Freshly ground black pepper

2 cloves garlic, finely minced

2 lbs. Swiss chard, washed

A pinch of nutmeg

2 T. low-fat sour cream

1/4 C. Parmesan cheese

 

Place a large pot of water on to boil. Add the fettuccine and cook about 12 minutes until al dente. Drain.  Meanwhile, cut the Swiss chard into 1/4-inch wide pieces.  Heat the olive oil in a large sauté pan over moderately high heat. Add the onions, salt and pepper and cook until the onions start to soften, about 5 minutes. Add the garlic and cook 1 minute more.  Add the chard and nutmeg to the skillet and cook for 5 minutes more. Stir in the low-fat sour cream.  Toss the fettuccine with the Swiss chard mixture.  Divide the fettuccine among 4 warmed serving plates and sprinkle with Parmesan cheese. Serve immediately.

Kale with Bacon and Chestnuts

Kale with Bacon and Chestnuts

Kale with Bacon and Chestnuts

This is a perfect Christmas-dinner side dish, especially for people who avoid Brussels sprouts. It also makes an excellent accompaniment to roast partridge or pheasant or can be served with a fried egg for supper.

 

1 1/2 pounds curly kale (or cavolo nero, or savoy or other winter cabbage)

2 T. canola or olive oil

6 ounces bacon, finely chopped

6 ounces peeled cooked chestnuts, coarsely chopped

1 T. unsalted butter

Sea salt and freshly ground black pepper

 

Remove the tough stalks from the kale or other greens and coarsely shred the leaves. Cook the kale in a large saucepan of boiling salted water for 3 to 4 minutes, until tender, then drain well and let stand to steam off excess moisture. Meanwhile, heat a large frying pan, add the oil, then the bacon, and fry over medium heat until it is just starting to become crisp. Toss the chestnuts into the pan, stirring well so they absorb the hot bacon fat. Add the kale, along with the butter and some salt and pepper. Toss well and serve right away.

Adzuki Butternut Squash Soup Recipe

Adzuki Butternut Squash Soup Recipe

 

2 tablespoons olive oil

1 teaspoon cinnamon

1 teaspoon cumin

2 generous teaspoons finely chopped chipotle pepper (from can, or rehydrated from dried chile)

2 teaspoons fine grain sea salt

2 medium-large onions

6 cloves garlic, minced

4 cups butternut squash, peeled and cut into 1/4-inch dice

5 – 6 cups water

5 whole canned tomatoes, chopped

1 bunch lacinato kale

4 cups cooked or canned adzuki beans

chopped cilantro for serving

 

Heat the oil in a large pot over medium heat. Add the cinnamon, coriander, chipotle and salt and sauté for a minute or two – until aromatic. Add the onions and sauté for about 10 minutes, until they are soft and beginning to brown.  Add the garlic and butternut squash and cook for another 5 minutes. Add 5 cups of water. Increase the heat to bring to a boil, and once boiling, reduce heat, cover, and simmer until the squash begins to soften, 15-20 minutes or so. Once the squash has softened, break up some pieces with the back of your spoon (it should be soft enough for you to do this relatively easily). Add the tomatoes, and cook a couple more minutes before adding the kale and beans. Serve with a drizzle of olive oil and the cilantro.

Chickpea and Spinach Soup

Chickpea and Spinach Soup

 

1 1/2 cups dried chickpeas (3/4 pound), soaked overnight and drained

1/4 cup extra-virgin olive oil, plus more for drizzling

1 large Spanish onion, coarsely chopped

1 tablespoon finely chopped garlic

2 bay leaves

1/2 teaspoon crushed red pepper

2 quarts water

1 1/2 pounds spinach, stemmed and coarsely chopped

Salt

 

In a large saucepan, cover the chickpeas with 3 inches of water and bring to a boil. Cover partially and cook over moderately low heat until the chickpeas are tender, about 1 hour; drain. Wipe out the saucepan used to cook the chickpeas and add 1/4 cup of the olive oil. Add the onion and cook over moderate heat, stirring occasionally, until lightly browned, about 8 minutes. Add the garlic, bay leaves and crushed red pepper and cook for 2 minutes. Add the water and bring to a boil. Add the chickpeas and cook over moderate heat until very tender, about 10 minutes. Add the spinach and cook until wilted, about 2 minutes. Remove the bay leaves. In a blender, puree the soup in batches until smooth or puree it using an immersion blender. Season with salt. Serve in soup plates; drizzle with olive oil.  The soup can be refrigerated for up to 3 days. When reheating it, thin with water if necessary.

Italian Chard Stuffing

Italian Chard Stuffing

 

3/4 loaf (3/4 lb.) French bread

1 1/2 cups nonfat milk

2 pounds Italian sausages

1 cup chopped parsley

1 garlic clove, minced or pressed

1 medium onion, chopped

1/2 cup finely chopped celery

1 1/2 pounds green Swiss chard, stem ends trimmed, coarsely chopped

1 1/2 cups freshly grated parmesan cheese

1 1/2 teaspoons dried basil

1/4 teaspoon dried rubbed sage

1/4 teaspoon dried rosemary

Salt

 

Cut bread into 1/2-in. slices. Place slices in a large bowl and add milk. Mix gently with a spoon to saturate with milk and let stand about 30 minutes. Stir occasionally. Meanwhile, place a 6- to 8-qt. pot over high heat. Squeeze sausages from casings into pot. Discard casings. Cook meat, stirring often to crumble, until lightly browned, 10 to 15 minutes; discard fat. Add parsley, garlic, onion, and celery. Cook, stirring often, until vegetables are lightly browned, 5 to 8 minutes. Add chard and 1/2 cup water and cook, stirring often, until wilted, about 5 minutes. With your hands, squeeze bread slices to break them into tiny pieces. Add cooked meat mixture, parmesan, basil, sage, and rosemary. Season with salt to taste. Preheat oven to 325° or 350° (use temperature turkey requires; see Note below). Spoon stuffing into a shallow 3-qt. (9- by 13-in.) casserole. For moist stuffing, cover with foil; for crusty stuffing, do not cover. Bake until hot (at least 150° in center) or lightly browned, at least 30 minutes.ke ahead: Up to 1 day ahead, make stuffing, put in casserole, cover, and chill. Allow about 1 hour to bake. Note: For turkeys 10-13 lbs., oven/bbq temperature should be 350°; for turkeys 14 lbs. and over, oven/bbq temperature should be 325°.

White Bean Soup with Greens

White Bean Soup with Greens

 

1 1/2 pounds Swiss chard, escarale, or beet greens, trimmed

6 cups chicken broth

1 clove garlic, crushed

1 cup cooked white beans

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Grated Parmesan cheese, for garnish

Red-pepper flakes, for garnish

 

Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup. It is not necessary to cut the greens, because they will break apart while they cook in the soup.)  Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt before the soup has finished cooking, or it may become too salty.)  Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Roasted Kale with Preserved Lemons

Roasted Kale with Preserved Lemons

 

1 1/4 pounds dinosaur or curly green kale (about 2 bunches), rinsed

2 tablespoons olive oil

Salt and pepper

3 tablespoons chopped preserved lemons (see notes) or 1 tablespoon slivered lemon peel

 

Tear kale leaves away from tough center stems; discard stems. Cut kale into 2-inch pieces and place in a large bowl. Add oil and sprinkle lightly with salt and pepper; mix well to coat. Spoon into a 9- by 13-inch baking dish (kale will fill dish). Bake in a 450° regular or convection oven, stirring occasionally, until top pieces of kale are crisp and remaining are tender to bite, 20 to 25 minutes. Stir in preserved lemons or lemon peel and spoon into a bowl. Serve hot or at room temperature.

Southern Collards

Southern Collards

1 slice (1 ounce) canadian bacon, finely chopped 

1/4 C. finely chopped onion 

1 tsp. canola oil 

1 pound collard greens, chopped or torn into small pieces 

1/4 tsp. salt 

Pinch of ground red pepper 

Wine or cider vinegar 

 

To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.

 

Yield: 4 servings

Calories: 54

Fat: 1g

Fiber: 4g

Chard-Topped Steaks

Chard-Topped Steaks

 

1 slice Bacon, chopped

4 Beef Tenderloin Steaks, cut 1” thick

3 C. very thinly sliced fresh swiss chard leaves

½ tsp. dried Thyme

1/8 tsp. Salt

1/8 tsp. Black Pepper

 

In a large skillet cook bacon over medium heat until crisp. Remove bacon from skillet, reserving drippings. Crumble bacon; set aside. Remove skillet from heat; set aside. Preheat broiler. Trim fat from steaks. Sprinkle with salt and pepper and place steaks on unheated rack of a broiler pan. Broil 3-4 inches from heat from the heat for 12 to 14 minute for medium rare, turning once, halfway through cooking. Meanwhile cook and stir swiss chard in drippings in skillet over medium heat for 4-6 minutes or just until tender. Stir in crumbled bacon, thyme, salt and pepper. Spoon chard over steaks to serve.

Potato, Kale, and Kielbasa Casserole

Potato, Kale, and Kielbasa Casserole

3 pounds russet (baking) potatoes (about 6)

½ stick (¼ cup) unsalted butter

¾ cup chicken broth

2 tablespoons cider vinegar

2 ½ pounds kale, coarse stems discarded and the leaves washed well

½ pound Münster, grated coarse (about 2 cups)

1 pound smoked kielbasa, cut crosswise into ¼-inch-thick pieces

2 large onions, halved lengthwise and sliced thing crosswise

 

Preheat oven to 400°F. In a kettle combine the potatoes, peeled and quartered, with enough water to cover them by 2 inches, bring the water to a boil, and boil the potatoes for 15 minutes, or until they are tender. Transfer the potatoes with a slotted spoon to a colander, reserving the cooking liquid, and force them through a ricer into a bowl. Add the butter, ½ cup of the broth, the vinegar, and salt and pepper to taste and combine the mixture well. Bring the reserved cooking liquid to a boil, add the kale, and boil it for 20 minutes, or until it is crisp-tender. Drain the kale in the colander, refresh it under cold water, and press out the excess water. Stir the kale and 1 cup of the Münster into the potato mixture and spread the mixture in a buttered 13- by 9-inch baking dish.  In a large skillet brown the kielbasa over moderate heat and transfer it to a bowl with the slotted spoon. In the fat remaining in the skillet cook the onions over moderate heat, stirring, until they are golden and stir them into the kielbasa. Scatter the kielbasa mixture on top of the potato mixture, sprinkle it with the remaining Münster, and pour the remaining ¼ cup broth on top. The casserole may be prepared up to this point 1 day in advance and kept covered and chilled. Bake the casserole in the middle of the oven for 20 minutes, or until it is heated through.

Herby Greens and Goat Cheese Frittata

Herby Greens and Goat Cheese Frittata

Herby Greens and Goat Cheese Frittata

8 eggs

2 tsp. minced fresh rosemary

Pinch red pepper flakes

Kosher salt and freshly ground black pepper

4 T. unsalted butter

1 small onion, finely chopped

1/2 C. cherry or grape tomatoes

2 C. finely chopped leafy greens (Swiss chard, collards, mustard or kale)

4 ounces fresh goat cheese, at room temperature

 

Preheat the oven to 350 degrees F. Whisk together the eggs, rosemary, red pepper flakes, 1/2 tsp. salt and 1/4 tsp. black pepper in a bowl. Melt the butter in a cast-iron skillet. Add the onions and tomatoes, and sauté until the onions are soft and the tomatoes are starting to burst, about 5 minutes. Add the greens, 1/2 tsp. salt and some pepper; sauté for another 2 minutes. Turn down the heat to low and pour in the eggs. Using a rubber spatula, very gently move the eggs around a bit — not scrambling them, just massaging them into the cracks and crevasses of the greens. Once the eggs start to set on the bottom, dollop with the goat cheese and transfer the skillet to the oven. Bake until the frittata is set on top, 5 minutes.

Oregon Style Pork Chops with Pinot Noir and Cranberries, Oregon Hash with Wild Mushrooms, Greens, Beets, Hazelnuts and Blue Cheese, Charred Whole Grain Bread with Butter and Chives

Oregon Style Pork Chops with Pinot Noir and Cranberries, Oregon Hash with Wild Mushrooms, Greens, Beets, Hazelnuts and Blue Cheese, Charred Whole Grain Bread with Butter and Chives

4 (1 1/2-inch thick) boneless pork loin chops

Salt and pepper

4 T. extra-virgin olive oil, 3 turns of the pan

2 leeks

1 C. hazelnut or filbert nut pieces

1/2 C. dried sweetened cranberries

1 C. Pinot Noir (recommended: Willamette Valley Oregon)

1 C. chicken stock

1/2 stick butter, divided

2 shallots, thinly sliced

1 lb. crimini (baby portobello) mushrooms, cleaned and sliced

1/2 lb. shiitake mushroom caps, sliced

1 bunch kale, chopped, 4 to 5 C.

1 (15-oz.) can sliced beets, drained

8 oz. blue cheese crumbles (recommended: Oregon)

1 loaf crusty whole-grain bread

3 T. chopped chives

 

Preheat a large skillet over medium high heat. Season chops with salt and pepper. Add 2 T. extra-virgin olive oil to the hot skillet and the chops. Cook chops 3 to 4 minutes on each side. While they cook, split leeks lengthwise, slice in 1/2-inch half-moon pieces and wash vigorously under running water in a colander to release sand. Shake to dry. Preheat a second large skillet for your hash over medium-high heat. Add nuts to the skillet and brown 2 to 3 minutes then remove and reserve them. To chop skillet, add another T. extra and the leeks. Cook the leeks until tender, 5 minutes. Add cranberries and Pinot Noir to the pan. Scrape up the pan drippings and stir in chicken stock. When sauce comes up to a bubble, add the chops back to the pan and reduce heat to simmer. Finish cooking chops through, 10 minutes. To the hash skillet, add a T. extra-virgin olive oil and 1 T. butter. When butter melts into oil, add shallots then mushrooms and cook 5 minutes, then add kale. Wilt the kale into the pan and season with salt and pepper, to taste. When kale is hot and wilted, add beets and gently combine. Adjust seasonings. Preheat broiler. Pull chops from their sauce. Raise heat and bring back to a bubble. Cut off 4 thick slices of whole-grain bread. Char bread under broiler on each side while you finish the sauce. Add 2 T. butter to the sauce to give it gloss and weight and turn off heat. Pour sauce over the chops. Serve hash alongside the chops and top with crumbles of blue cheese and reserved nuts. Spread charred bread with remaining butter and sprinkle liberally with chopped chives.

Swiss Chard and Golden Raisins

Swiss Chard and Golden Raisins

2 1/2 lb. (the average weight of 2 bundles) red Swiss chard

1 1/2 T. (1 1/2 turns around the pan in a slow stream) extra-virgin olive oil

1/8 pound, 2 slices, pancetta or bacon, chopped

1 small yellow skinned onion, chopped

1/4 C. (2 handfuls) golden raisins

14 oz. chicken stock or broth

Coarse salt

1/8 tsp. nutmeg, a couple pinches ground or equivalent of freshly grated

 

Heat a large skillet over medium high heat. Coarsely chop the greens of clean red chard. Add oil, pancetta, and chopped onion to the pan and cook 2 or 3 minutes until onions begin to soften and pancetta is lightly browned. Add chopped chard to pan in large bunches, adding remaining chard as the greens wilt. Sprinkle in raisins, pour in broth and season with salt and nutmeg. Bring liquid to a boil, reduce heat and simmer greens 10 to 15 minutes until greens are no longer bitter and you are ready to serve. Raisins will plump as the dish cooks through.

Fusilli with Mushrooms and Chard

Fusilli with Mushrooms and Chard

8 ounces tri-color or whole wheat fusilli pasta

3 T. olive oil

4 large shallots, peeled and quartered lengthwise

1 large bunch green chard, trimmed; stems cut into 1/2″-thick slices; leaves (inner stems removed) sliced into long strips

10 ounces shiitake or brown mushrooms, stems removed and caps sliced

1/4 tsp. salt

1/4 tsp. ground black pepper

2 T. chopped fresh parsley

1/3 C. (about 2 3/4 ounces) grated or shaved parmesan cheese

 

Omitting the salt, cook the pasta according to the package directions. Meanwhile, in a large skillet, heat the oil over medium heat. Add the shallots. Cook, tossing or stirring, for about 5 minutes, or until tender and golden brown. Add the chard stems. Cook for about 4 minutes, stirring often, until softened. Add the mushrooms, salt, and pepper. Cook for 2 to 3 minutes. Stir in the parsley and chard leaves and cook 1 minute longer, or until most of the liquid has evaporated and the leaves are wilted. Drain the pasta, reserving 1/3 C. of the cooking water. Return the pasta and the reserved water to the pot. Add the chard mixture and the cheese. Toss well and serve immediately.

 

Yield: 6 servings

Calories: 260

Fat: 9g

Fiber: 5g

Pasta with Mussels and Monterey Jack

Pasta with Mussels and Monterey Jack

2 tsp. olive oil
1 1/2 C. chopped red bell pepper
1 C. chopped green onions
3 garlic cloves, minced
1 C. Chardonnay or other dry white wine
2 lb. mussels, scrubbed and debearded
1/2 C. (2 oz.) shredded Monterey Jack cheese
3/4 C. half-and-half
1/4 tsp. salt
1/8 tsp. black pepper
3 C. chopped spinach
6 C. hot cooked capellini or angel hair (about 12 oz. uncooked pasta)

Heat the oil in a Dutch oven over medium-high heat. Add bell pepper, onions, and garlic; sauté 5 minutes. Add wine and mussels; cover and cook for 5 minutes or until mussels open. Discard any unopened shells. Remove mussels from pan with a slotted spoon; cool. Remove meat from mussels; set aside. Discard shells.
Add the cheese, half-and-half, salt, and black pepper to pan; reduce heat, and cook 5 minutes or until cheese melts. Stir in mussels, and cook for 4 minutes or until thoroughly heated. Combine the mussel mixture, spinach, and pasta, tossing well.

Yield: 5 servings
Serving size: 1 1/2 C.

Calories: 445
Fat: 12.3g
Fiber: 4.2g

Creamed Swiss Chard with Bacon

Creamed Swiss Chard with Bacon

1 large bunch mixed white and yellow swiss chard

2 slices thick cut bacon, chopped

3 garlic cloves, minced

2 T. butter

2 T. flour

1 c. whole milk

Salt, pepper, nutmeg

 

Bring a large pot of water to a boil.  Cut the center stems from the swiss chard leaves, and slice into 1/4-1/2 inch pieces.  Coarsely chop leaves. Add stems to boiling water and boil for 7 minutes.  Add leaves and boil for an addition 4-5 minutes.  Drain chard, pressing with the back of a spoon to expel as much liquid as possible. Transfer to cutting board and chop into bite size or smaller pieces.  Return emptied pot to the stove and adjust heat to medium high.  Add bacon and saute until almost crisp.  Add garlic and cook for about 1-2 minutes.  Add chopped chard and stir to evenly mix.  Remove from heat. Make Béchamel:  In a small saucepan, melt butter and add flour.  Mix with a fork break up any chunks and blend until smooth.  Once mixture starts bubbling, cook for 2 minutes, then add milk, whisking until smooth.  Cook until mixture thickens enough to coat the back of a spoon.  Remove from heat.  Drizzle enough béchamel sauce over the chard mixture so that it is well coated, but not so much that the chard is swimming in sauce.  Add salt, pepper, and nutmeg to taste, and enjoy!

Swiss Chard Lasagna with Fresh Tomato-Basil Sauce

Swiss Chard Lasagna with Fresh Tomato-Basil Sauce

1 recipe Fresh Pasta

For Filling:

1 pound swiss chard, trimmed, rinsed, coarsely chopped

3 garlic cloves

3 tablespoons extra-virgin olive oil

1 tablespoon water

3 cups ricotta cheese

2 large eggs

3 1/2 cups Fresh Tomato-Basil Sauce

5 1/2 ounces Parmigiano Reggiano, finely grated

 

Follow method for making Fresh Pasta and forming pasta sheets. Cut pasta into 5×15-inch sheets and let dry just slightly, about 10 minutes. Fill large bowl with cold water. Cook pasta in large pot of boiling salted water until just tender but still firm to bite, about 1 1/2 minutes. Using pasta insert, transfer pasta from boiling water to cold water. Drain. Shake excess water from pasta and lay pasta atop clean dry kitchen towels.  FOR FILLING: Place Swiss chard in large pot over medium heat. Cover and cook until chard wilts but is crisp-tender, stirring occasionally, about 10 minutes. Remove from heat; drain any excess liquid. Transfer chard to large bowl. Season lightly with salt. Set aside. Meanwhile, combine garlic, 1 tablespoon olive oil and 1 tablespoon water in small saucepan and bring to boil. Cook over medium heat until garlic is tender and water has evaporated, about 4 minutes. Remove from heat. Mix ricotta cheese and garlic mixture into cooked chard in large bowl. Season to taste with salt and pepper. Mix in eggs. TO ASSEMBLE LASAGNA: Position rack in center of oven and preheat to 400 degrees F. Line bottom and sides of 15-by-10-inch baking dish with pasta sheets, overlapping sheets slightly. Spread 1/3 cup ricotta mixture over pasta sheets. Spoon generous 1/2 cup Fresh Tomato-Basil Sauce evenly over ricotta mixture. Sprinkle with generous 1/4 cup Parmigiano. Repeat layering 3 times. Cover with pasta sheets. Spoon remaining tomato sauce over, and sprinkle with remaining Parmigiano. Drizzle remaining 2 tablespoons olive oil atop lasagna. Bake lasagna uncovered until top is deep golden and sauce bubbles, about 45 minutes. Remove from oven; cool slightly before serving.

Kale with Pumpkin Seeds

Kale with Pumpkin Seeds

1/2 tsp. salt

1/8 tsp. salt

1 pound kale leaves, coarsely chopped

1 T. canola oil

2 tsp. rice vinegar

1 T. toasted pumpkin seeds

 

In a pot, combine 1/2 tsp. salt and kale in enough water to cover. Let stand for 30 minutes. Drain the kale, leaving any water clinging to leaves. In the same pot over medium-high heat, warm the oil. Add the kale and cook, tossing occasionally, for about 5 minutes, or until wilted. Add the vinegar and the remaining 1/8 tsp. salt. Toss. Serve sprinkled with the seeds. Pass additional vinegar at the table.

Cajun Eggs and Greens

Cajun Eggs and Greens

1/2 teaspoon paprika

1/4 teaspoon freshly ground pepper

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon salt

pinch of cayenne pepper, or to taste

 

2 cups cooked collard greens

4 teaspoons canola oil, divided

1 onion, chopped

4 large eggs

1/4 cup finely chopped preservativefree andouille sausage or hot-smoked salmon

 

In a small bowl, combine all ingredients. Use immediately, or store in a tightly sealed container in the refrigerator for up to 5 days. Squeeze the greens dry and chop them finely. Set aside. Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the Cajun Spice and cook until the onion is soft, 2 to 3 minutes. Add the greens and stir until they are heated through, 1 minute. In a bowl, whisk the eggs until well beaten. Add the remaining oil to the pan. Pour in the eggs. When they start to set, reduce the heat to medium and scramble until the eggs are done as you like. Sprinkle the salmon over the eggs. Serve immediately. Replacing Andouille sausage with hot-smoked salmon and spices gives these eggs flavor, but with even less cholesterol and saturated fat. For flavorful, lean collards, cut fresh stemmed leaves crosswise into thin strips and cook them in an equal mixture of chicken broth and water until they are as tender as you like, 30 to 60 minutes. Add liquid as needed to keep the greens half submerged until almost done, then let most of it boil off.

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided

2 onions, thinly sliced

1 bunch kale (11/4 pounds), tough stems removed and leaves coarsely chopped (10 C.)

3/4 C. vegetable broth

3 pounds cauliflower, cut into florets (8 C.)

8 ounces firm tofu, crumbled

1 C. shredded reduced-fat sharp cheddar cheese

1 C. Italian-flavored whole-wheat bread crumbs

3 garlic cloves, minced

Salt and freshly ground black pepper

 

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.  Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes.  Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.  Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and  1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes.  Let stand 5 minutes before serving.

 

Yield: 4 servings

Calories: 300

Fat: 15g

Fiber: 7g

Southern Collards

Southern Collards

1 slice (1 ounce) canadian bacon, finely chopped 

1/4 C. finely chopped onion 

1 tsp. canola oil 

1 pound collard greens, chopped or torn into small pieces 

1/4 tsp. salt 

Pinch of ground red pepper 

Wine or cider vinegar 

 

To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.

 

Yield: 4 servings

Calories: 54

Fat: 1g

Fiber: 4g

Stir- Fried Curly Kale

Stir- Fried Curly Kale

1 T. extra virgin olive oil 

2 tsp. minced garlic 

1 pound kale leaves, chopped or torn into small pieces 

1/4 tsp. salt 

Ground black pepper 

 

Place the oil and garlic in a large skillet or large pot set over low heat. Cook for about 3 minutes, or until the garlic is softened. Do not brown. Increase the heat to high. Add half the kale to the pan; toss with tongs. Cover for about 1 minute, or until the leaves start to wilt. Add the remaining kale. Toss and cover for 1 minute. Uncover and cook, tossing, for about 2 minutes, or until the leaves are wilted, brightly colored, and glossy. Add the salt. Season with pepper to taste. Toss to combine. Collards, chard, mustard pr turnip greens may replace the kale.

 

Yield: 4 servings

Calories: 90

Fat: 5g

Fiber: 2g

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided
2 onions, thinly sliced
1 bunch kale (11/4 lb.), tough stems removed and leaves coarsely chopped (10 C.)
3/4 C. vegetable broth
3 lb. cauliflower, cut into florets (8 C.)
8 oz. firm tofu, crumbled
1 C. shredded reduced-fat sharp cheddar cheese
1 C. Italian-flavored whole-wheat bread crumbs
3 garlic cloves, minced
Salt and freshly ground black pepper

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.
Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes. Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.
Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and 1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 300
Fat: 15g
Fiber: 7g

Hot and Sour Greens

Hot and Sour Greens

1 bunch greens (chard, collards, kale, mustard, bok choy)
2 tsp. olive oil
1-2 cloves garlic, minced
dash of red pepper flakes or Vietnamese hot sauce
1 tsp. mustard seeds
2 T. rice or balsamic vinegar
1 tsp. soy sauce

Rinse and slice greens in 1/2 inch shreds. Heat oil, stir-fry garlic, mustard seeds, and pepper flakes 1 minute. Take care not to burn garlic. Add greens. Stir to coat greens with garlic and oil. Combine vinegar and soy sauce. Add to skillet. Cook, covered, over medium heat for about 5 minutes.

Yield: 4 servings
Calories: 45
Fat: 2.4g
FIber: 2.1g

Lentil Soup with Sausage and Kale

Lentil Soup with Sausage and Kale

1 T. EVOO – Extra Virgin Olive Oil

1 pound bulk hot Italian sausage

1 C. lentils

1 medium onion, chopped

3 to 4 cloves of garlic, grated or chopped

1/2 pound cremini mushrooms, wiped clean and thinly sliced

1 baking potato, peeled and diced

2 sprigs rosemary, leaves removed and chopped

3 to 4 sprigs thyme, leaves removed

Salt and ground black pepper

1/4 C. tomato paste

4 C. chicken stock

1 bunch kale, thick stems removed and discarded, leaves shredded

 

Place a large soup pot over medium-high heat with one turn of the pan of EVOO, about 1 T.. Once hot, add the sausage and sauté for 3-4 minutes, breaking it up into small pieces with the back of a spoon or a potato masher as it cooks and browns. While the sausage is browning, pour the lentils out onto a light-colored plate and sift through them. Discard any small stones — sometimes you find them sometimes you don’t, but better safe than sorry. To the browned sausage, add the onion, garlic, mushrooms, potato, rosemary, thyme, salt, pepper and the tomato paste. Cook, stirring frequently, for 3-4 minutes. Add the stock and 2 C. of water, turn the heat up to high and bring up to a bubble. Add the lentils and the kale, stir until the kale wilts in then turn the heat down to medium and simmer 30-40 minutes, until the lentils are tender. Serve.

Portuguese Chorizo & Kale Stoup

Portuguese Chorizo & Kale Stoup

2 T. extra-virgin olive oil (EVOO)

1 pound chorizo, casing removed and diced

3 medium-size white, waxy potatoes, like Yukon Golds, peeled and cut into chunks

2 medium onions, chopped

4 to 6 cloves garlic, chopped

2 bay leaves, fresh or dried

1 pound kale, stems removed and coarsely chopped

Coarse salt and pepper

1 15-ounce can garbanzo beans (aka chickpeas), drained and rinsed

1 15-ounce can diced tomatoes

1 quart chicken broth

A loaf of crusty bread, warmed through

 

Heat EVOO in a deep pot over medium-high heat. Add the chorizo and let brown for 2-3 minutes. Add the potatoes, onions, garlic and bay leaves. Cook 8 minutes, stirring occasionally. Season with just a little salt and pepper. Add beans, tomatoes and broth to the pot, and bring the soup to a full boil. Add the kale to the pot and wilt the greens, about 2 minutes. Reduce heat back to medium and cook 5-10 minutes longer, until potatoes are tender. Serve soup with hunks of crusty bread alongside.

 

Lentil-and-Pancetta Soup

Lentil-and-Pancetta Soup

1 C. uncooked wheat berries
7 C. water
1 C. dried lentils
3/4 C. chopped pancetta (about 3 oz.) or 3 bacon slices, chopped
2 tsp. olive oil
1 C. chopped onion
3/4 C. diced carrot
1/2 C. diced celery
4 C. coarsely chopped Swiss chard (about 6 oz.)
1/2 tsp. salt
1/4 tsp. black pepper

Place wheat berries in a large saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; remove from heat. Cover; let stand 1 hour. Drain well; return wheat berries to pan. Cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook over medium-low heat, partially covered, 45 minutes or until tender. Drain; set aside. Combine 7 C. water and lentils in pan. Bring to a boil; partially cover, reduce heat, and simmer 15 minutes. Add pancetta, and simmer 10 minutes or until lentils are tender. Drain the lentil mixture in a colander over a bowl, reserving cooking liquid. Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and celery; sauté 8 minutes. Add Swiss chard, and cook 5 minutes, stirring frequently. Add reserved cooking liquid, salt, and pepper; bring to a boil. Stir in wheat berries and lentil mixture; cook 1 minute or until thoroughly heated.

Yield: 9 servings
Serving size: 1 C.

Calories: 216
Fat: 7g
Fiber: 4.2g

Chicken Thighs w/Barley, Garlic & Chardonnay

Chicken Thighs w/Barley, Garlic & Chardonnay

1/2 pound chicken thighs without skin, boned
4 cloves garlic, sliced thin
1/2 C. barley, rinsed and drained
1 can fat-free chicken broth
1 1/2 C. chardonnay
1 tsp. fresh rosemary leaves, snipped

Combine all ingredients in a slow cooker and cook on Low for at least 6 hours (3 1/2 hours on High). Serve in bowls and top with chopped green onions.

Yield: 2 Servings
Calories: 378
Fat: 4g
Fiber: 7g

Springtime Sauteed Spinach

Springtime Sauteed Spinach

1/4 C. Kraft Zesty Italian Dressing
2 cloves garlic, minced
8 C. packed baby spinach leaves
2 T. Real Bacon Bits

Heat dressing in large deep skillet or Dutch oven on medium heat. Add garlic; cook and stir 1 minute or until tender. Add spinach; cover. Cook an additional 4 to 6 minutes or until spinach is wilted, stirring after 3 minutes. Sprinkle with bacon bits. Variation: Prepare as directed, substituting Swiss chard for the spinach and increasing the cooking time to about 15 minutes, stirring occasionally.

Yield: 4 servings
Calories: 80
Fat: 5g
Fiber: 3g

Swiss Chard with Chickpeas and Couscous

Swiss Chard with Chickpeas and Couscous

1 10-ounce box couscous

1/2 C. pine nuts

3 T. olive oil

2 cloves garlic, thinly sliced

1 15.5-ounce can chickpeas, rinsed

1/2 C. raisins (dark or golden)

2 bunches Swiss chard, stems trimmed

3/4 tsp. kosher salt

1/2 tsp. black pepper

 

Place the couscous in a bowl. Add 1 1/2 C. boiling water and stir. Cover tightly and let stand for 10 minutes. Meanwhile, in a large skillet, over low heat, toast the pine nuts, shaking the pan frequently, until golden, 3 to 4 minutes. Transfer to a plate. Return skillet to medium heat, add the oil, and heat for 1 minute. Add the garlic and cook for 1 minute. Add the chickpeas, raisins, chard, salt, and pepper. Cook, stirring occasionally, until the chard is tender, about 5 minutes. Remove from heat. Fluff the couscous with a fork and divide among individual plates. Top with the chard and sprinkle with the pine nuts. Tip: It’s easy to vary this basic recipe from one week to the next. Try using spinach instead of Swiss chard, almonds in place of pine nuts, or currants as a substitute for raisins.

Paprika Pork Cutlets with Swiss Chard Egg Noodles

Paprika Pork Cutlets with Swiss Chard Egg Noodles

4 (6-ounce) boneless pork loin chops

Salt and freshly ground black pepper

1 C. all-purpose flour

1 tsp. smoked paprika

2 eggs, beaten

1 C. plain bread crumbs

1/4 C. canola or vegetable oil

2 T. butter

1 bunch Swiss chard, deveined and chopped

1/2 pound extra wide egg noodles

Freshly grated or ground nutmeg

4 lemon wedges

 

Place a large pot of water on to boil the egg noodles. Place the chops between wax paper or plastic wrap and pound out no more than 1/4-inch thick. Season the pork cutlets with salt and pepper (I forgot to do this!). Combine the flour and paprika on a plate. Beat the eggs in a shallow dish. Place the bread crumbs on a second plate. Coat the chops in flour, shake off the excess, then coat them in egg and bread crumbs. Heat about 3 T. of the oil in a large skillet over medium-high heat. When hot, add the cutlets and cook until golden – about 4 minutes on each side. Heat the remaining 1 T. oil and the butter in a deep skillet over medium heat. When the butter melts into the oil, add the chard and cook for 6-7 minutes. Drop the egg noodles into the pot of boiling water after a minute or two. When the noodles are al dente, drain and add to the chard, toss and season with salt, pepper and nutmeg to taste.

 

Baked Cheese Polenta with Swiss Chard

Baked Cheese Polenta with Swiss Chard

Chard:
2 bunches Swiss chard (about 1 1/2 lb.)
Cooking spray
8 garlic cloves, minced
2 T. water

Polenta:
1 3/4 C. water
1/4 tsp. salt
1 (14 1/2-oz.) can vegetable broth
1 C. yellow cornmeal
1/2 C. (2 oz.) crumbled goat cheese
3 T. grated fresh Parmesan cheese
1/4 C. reduced-fat sour cream

Preheat oven to 400°. To prepare chard, remove stems and center ribs. Discard stems and chop ribs; coarsely chop leaves. Heat a large nonstick skillet coated with cooking spray over medium heat. Add garlic; sauté 30 seconds. Add ribs and 2 T. water; cover and cook 5 minutes. Add the leaves; cover and cook 5 minutes or until wilted. To prepare polenta, place 1 3/4 C. water, salt, and broth into a large saucepan. Gradually add the cornmeal, stirring constantly with a whisk. Bring to a boil; reduce heat to medium, and cook 8 minutes, stirring constantly. Add cheeses, stirring constantly with a whisk. Spoon half the polenta into a 2-quart baking dish coated with cooking spray, spreading evenly. Top with the chard mixture. Spoon sour cream over chard, spreading evenly. Quickly add remaining polenta, spreading evenly. Bake at 400° for 20 minutes. Let stand 5 minutes.

Yield: 6 servings
Serving size: about 1 C.

Calories: 169
Fat: 5.3g
Fiber: 1.9g

Creamy Polenta and Saute of Mixed Greens

Creamy Polenta and Saute of Mixed Greens

1 oz. sun-dried tomatoes, packed without oil (about 8)
1/2 C. boiling water
1 C. yellow cornmeal
1/4 tsp. black pepper, divided
2 (16-oz.) cans fat-free, less-sodium chicken broth, divided
1 C. water
Olive oil-flavored cooking spray
2 C. vertically sliced onion
1 C. red bell pepper strips
4 garlic cloves, minced
5 C. torn mixed dark greens (such as beet, collard, mustard, turnip, and kale)
1/4 C. (1 oz.) grated fresh Parmesan cheese

Combine tomatoes and boiling water; let stand 30 minutes. Drain and slice. Combine cornmeal and 1/8 tsp. black pepper in a large saucepan. Gradually add 3 C. broth and 1 C. water, stirring constantly with a whisk. Bring to a boil; reduce heat to medium, and cook 20 minutes, stirring frequently. Remove from heat; keep warm. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add onion and bell pepper; saut� 10 minutes or until tender. Add sun-dried tomatoes and garlic; saut� 1 minute. Stir in 1 C. broth and greens; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until greens are tender. Stir in 1/8 tsp. black pepper. Spoon the polenta into center of each of 4 plates, and top evenly with greens mixture. Sprinkle with cheese.

Yield: 4 servings
Serving size: 1 C. polenta, 3/4 C. greens, and 1 T. cheese

Calories: 245
Fat: 3.2g
Fiber: 5.9g

Vlad’s Very Garlicky Greens

Vlad’s Very Garlicky Greens

5 to 7 cloves garlic, peeled, plus 2 cloves garlic, one sliced, one minced
Enough olive oil to cover the bottom of a wide saute pan
4 big handfuls greens (baby mustard, turnip, chard), picked and roughly shredded
Salt and freshly ground black pepper

Place saute pan over medium heat and then lightly crush 5 to 6 garlic cloves. When the pan is hot, add just enough oil to cover the bottom of the pan and add the garlic. Cook, stirring frequently until golden brown (3 to 5 minutes). Remove from the oil. At this point, the greens can be quickly Sauteed for a mild garlic flavor. If you’re looking for something a little stronger, thinly sliver 1 clove and add it to the pan stirring constantly (burned garlic is not Good Eats, nor is anything that touches it). Once the slivers turn golden, add the greens and toss to coat with the hot oil. Season with salt and pepper as soon as the greens start to wilt and plate immediately. If you’re looking for even more garlic flavor, finely mince a clove of garlic and toss it into the greens during the last 30 seconds of cooking and toss the greens to distribute. Keep the pan and the greens moving constantly, if you can. Serve as a side dish or toss with pasta and serve as a main course.

Yield: 4 servings

Italian Tofu Frittata

Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 T. red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 T. dried Italian seasoning
1/4 tsp. turmeric
salt and white pepper to taste
2 T. chopped fresh parsley

Prepare vegetables by chopping them and having them ready. Pureé tofu with egg whites, Italian seasoning and turmeric in blender. In 10 inch non-stick pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often with a little nonstick spray or a bit of water. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Yield: 4 servings
Calories: 130
Fat: 3.7g
Fiber: 4g