Recipe: Wilted greens with warm balsamic vinegar

Dietitian's tip: Look for greens in bunches or, to save time, buy pre-washed, chopped greens. A quick blanch tames the greens' pungent flavor.

 

Ingredients

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the salt and greens; stir until wilted, about 30 seconds. Drain and rinse immediately with cold water to stop the cooking. Squeeze the greens to remove excess water. Chop the greens coarsely and set aside.

In a large frying pan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 1 minute; don't let the garlic brown. Add the chopped greens and the stock and saute, stirring occasionally, until the greens are tender and most of the stock has evaporated, about 5 minutes. Add the vinegar, stir well, and season with the pepper. Serve hot.

Nutritional Analysis

(per serving)

Calories	67	Monounsaturated fat	3 g
Protein	3 g	Cholesterol	0 mg
Carbohydrate	7 g	Sodium	239 mg
Total fat	4 g	Fiber	4 g
Saturated fat	<1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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