Collard greens are a powerhouse of nutrition and a fantastic addition to any healthy eating plan. Not only are they rich in essential vitamins, minerals, and fiber, but they are also an excellent plant-based source of calcium. With nearly the same calcium content as a cup of milk but with fewer calories and minimal fat, collard greens are an ideal choice for those seeking to maintain a healthy weight or follow a plant-based diet.
In this quick and easy recipe, we’ll show you how to prepare delicious 5-Minute Collard Greens that are packed with flavor and nutrients. By steaming the collard greens, we preserve their vibrant color and maximize their nutritional value. With the addition of extra virgin olive oil, lemon juice, garlic, salt, and pepper, we elevate their taste profile and create a delightful dish.
INGREDIENTS:
- 1 lb collard greens
- 1 TBS extra virgin olive oil
- 1 tsp lemon juice
- 1 clove garlic, chopped
- Salt and pepper to taste
DIRECTIONS:
- Fill the bottom of the steamer with 2 inches of water.
- While the steam is building up in the steamer, chop the collard greens and let them sit for 5 minutes to enhance their hidden health benefits.
- Chop the garlic and let it sit for at least 5 minutes.
- Steam the greens for 5 minutes.
- Transfer the steamed collard greens to a bowl. For added flavor, toss them with the remaining ingredients while they are still hot.
YIELD:
Serves 2
SPECIAL INSTRUCTIONS:
- Ensure that the steamer has sufficient water to generate steam throughout the cooking process.
- Allowing the collard greens and garlic to sit for a few minutes before using them helps unlock their nutritional potential.
- Toss the collard greens with the remaining ingredients while they are hot to enhance the flavors.
NUTRITIONAL INFORMATION PER SERVING:
- Calories: 198.95
- Calories from Saturated Fat: 11.26
- Protein: 11.22 g
- Carbohydrates: 26.53 g
- Dietary Fiber: 16.37 g
- Soluble Fiber: 6.54 g
- Insoluble Fiber: 9.8 g
- Total Fat: 8.91 g
- Cholesterol: 0 mg
- Calcium: 660.61 mg
- Potassium: 775.75 mg
- Sodium: 91 mg
TIPS:
- Choose fresh, crisp collard greens for the best texture and flavor.
- Adjust the seasoning according to your taste preferences.
- Consider adding a dash of red pepper flakes or a squeeze of fresh lemon juice for an extra kick of flavor.
- Serve the collard greens as a side dish or pair them with lean protein and whole grains for a well-rounded meal.
Collard greens are truly a nutritional powerhouse, providing a wide range of essential nutrients and contributing to a healthy eating plan. With their high calcium content, low calorie count, and negligible fat content, collard greens are an excellent choice for individuals looking to manage their weight or follow a plant-based diet.
This 5-Minute Collard Greens recipe offers a quick and simple way to prepare this nutritious vegetable without compromising on taste. By steaming the collard greens, we retain their vibrant green color and preserve their valuable nutrients. The addition of extra virgin olive oil, lemon juice, garlic, salt, and pepper adds depth and flavor to the dish, making it even more enjoyable.
One serving of these 5-Minute Collard Greens contains just 198.95 calories, making it a satisfying yet low-calorie option. The dish is also rich in dietary fiber, providing 16.37 grams per serving, which aids digestion and promotes feelings of fullness. Additionally, collard greens are an excellent source of calcium, offering 660.61 milligrams per serving, supporting strong bones and teeth.
To customize this recipe, feel free to experiment with different seasonings and spices. You can add a pinch of smoked paprika for a smoky flavor or sprinkle some toasted sesame seeds for a nutty crunch. Let your taste buds guide you as you create variations of this simple yet nutritious dish.
Whether you enjoy collard greens as a side dish or incorporate them into your main meals, they are sure to bring a burst of freshness and vitality to your plate. Serve them alongside grilled chicken, roasted sweet potatoes, or whole grain pasta for a balanced and wholesome meal.
In conclusion, collard greens are a wonderful addition to any healthy eating plan, offering an array of health benefits and exceptional nutritional value. With this 5-Minute Collard Greens recipe, you can quickly and easily enjoy the goodness of collard greens in a delicious and nourishing way. So, gather your ingredients, steam those vibrant greens, and savor the flavors and nutrients they have to offer!
