Tag Archives: Greens

Diet Nutritional

Greens, Onions, Tomatoes and Beans

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Diet Nutritional Stats Greens and Beans
Serving Size 227 g
Amount Per Serving
Calories 252 Calories from Fat 40
% Daily Value
Total Fat 4.5g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 194mg 8%
Total Carbohydrates 39.8g 13%
Dietary Fiber 15.7g 63%
Sugars 3.8g
Protein 15.7g
Vitamin A 116% Vitamin C 83% Iron 30% Calcium 15%
  1. 2 tablespoons olive oil
  2. 1 large onion, chopped
  3. 2 garlic cloves, chopped
  4. 1 14 1/2-ounce can diced tomatoes in juice
  5. 1 1/2 teaspoons smoked paprika
  6. 1 141/2-ounce can vegetable broth
  7. 8 cups coarsely chopped assorted greens (such as kale, mustard greens, and collard greens; about 8 ounces)
  8. 1 15-ounce can cannellini (white kidney beans), drained

Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through

Diet Nutritional

Spicy Stir Fried Chicken and Greens with Peanuts

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Diet Nutritional Stats Spicy Stir Fried Chicken and Greens and Peanuts
Serving Size 148 g
Amount Per Serving
Calories 91 Calories from Fat 36
% Daily Value
Total Fat 4.0g 6%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 415mg 17%
Total Carbohydrates 10.6g 4%
Dietary Fiber 3.0g 12%
Sugars 2.4g
Protein 5.8g
Vitamin A 227% Vitamin C 150% Iron 15% Calcium 16%
  1. 2 tablespoons soy sauce, divided
  2. 2 tablespoons dry Sherry, divided
  3. 2 teaspoons golden brown sugar, divided
  4. 1 1/4 pounds skinless boneless chicken tenders, cut crosswise into 1/3-inch-wide strips or (Morningstar Chik’n Strips)
  5. 4 green onions, white parts and green parts chopped separately
  6. 2 teaspoons chopped seeded serrano chiles
  7. 1 large bunch greens (such as spinach, mustard greens, kale, or broccoli rabe; about 1 pound), thick stems removed, spinach left whole, other greens cut into 1-inch strips (about 10 cups packed)
  8. 1/4 cup chopped roasted salted peanuts

Whisk 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in medium bowl. Add chicken; marinade 20 to 30 minutes.

Whisk remaining 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in small bowl and reserve.

Heat PAM spray in large nonstick skillet over high heat. Add white parts of onions and chiles; stir 30 seconds. Add chicken; stir-fry just until cooked through, about 3 minutes. Transfer chicken mixture to bowl. Add 1 tablespoon peanut oil to same skillet; heat over high heat. Add greens by large handfuls; stir just until beginning to wilt before adding more. Sauté just until tender, 1 to 6 minutes, depending on type of greens. Return chicken to skillet. Add reserved soy sauce mixture; stir until heated through, about 1 minute. Season with pepper. Transfer to serving bowl; sprinkle with green parts of onions and peanuts.

Diet Nutritional

Risotto Barley with Spring Greens

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Diet Nutritional Stats Risotto Barley with Spring Greens
Serving Size 335 g
Amount Per Serving
Calories 247 Calories from Fat 9
% Daily Value
Total Fat 1.0g 2%
Saturated Fat 0.0g
Cholesterol 0mg 0%
Sodium 487mg 20%
Total Carbohydrates 50.7g 17%
Dietary Fiber 10.7g 43%
Sugars 2.2g
Protein 10.8g
Vitamin A 50% Vitamin C 31% Iron 22% Calcium 9%

Risotto Barley with Spring Greens

  1. Nonstick vegetable oil spray
  2. 2 large leeks (white and pale green parts only), chopped
  3. 1 fennel bulb, finely chopped (about 1 1/2 cups)
  4. 1 teaspoon dried thyme
  5. 2 cups pearl barley
  6. 6 1/2 cups canned low-salt chicken broth
  7. 1/2 teaspoon saffron threads
  1. 1 1/2 cups frozen baby lima beans, thawed
  1. 1 6-ounce package fresh baby spinach, trimmed, thinly sliced
  2. 2 tablespoons chopped fresh basil
  3. Fresh basil sprigs

Generously spray heavy large pot with nonstick spray. Place pot over medium-high heat. Add half of leeks and half of fennel to pot. Sauté until vegetables are tender, about 5 minutes. Stir in thyme, then barley. Add 2 1/2 cups broth and saffron. Simmer until liquid is almost absorbed, stirring frequently, about 10 minutes. Add remaining leeks, fennel and 4 cups broth. Bring to simmer. Reduce heat to medium-low and cook until barley is tender and mixture is creamy, stirring often, about 30 minutes.

Meanwhile, cook lima beans in large saucepan of boiling salted water until tender but still bright green, about 3 minutes. Drain.

Add lima beans, spinach, and chopped basil to barley and stir to blend. Season with pepper.

Diet Nutritional

Barley Stew with Leeks, Mushrooms, and Greens

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Diet Nutritional Stats Barley Stew with Leeks, Mushrooms, and Greens
Serving Size 310 g
Amount Per Serving
Calories 170 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 421mg 18%
Total Carbohydrates 32.6g 11%
Dietary Fiber 6.5g 26%
Sugars 3.1g
Protein 8.6g
Vitamin A 220% Vitamin C 149% Iron 15% Calcium 13%
  1. 1 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only)
  2. 8 ounces sliced crimini (baby bella) mushrooms
  3. 2 garlic cloves, pressed
  4. 2 1/4 teaspoons minced fresh rosemary
  5. 1 14.5-ounce can diced tomatoes in juice
  6. 1 cup pearl barley
  7. 4 cups (or more) vegetable broth
  8. 8 cups kale

Heat PAM spray in heavy large pot over medium heat. Add leeks; sprinkle with pepper and sauté until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.

Diet Nutritional

Winter Greens and Shiitake Mushrooms

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Diet Nutritional Stats Winter Greens and Shiitake Mushrooms
Serving Size 347 g
Amount Per Serving
Calories 118 Calories from Fat 8
% Daily Value
Total Fat 0.9g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 446mg 19%
Total Carbohydrates 26.5g 9%
Dietary Fiber 7.4g 30%
Sugars 7.0g
Protein 5.1g
Vitamin A 57% Vitamin C 23% Iron 10% Calcium 9%
  1. 1 pound fresh shiitake mushrooms, stems removed, caps thinly sliced
  2. 3/4 cup low-salt vegetable broth, divided
  3. 1 bunch red Swiss chard, rinsed, stems cut from center of leaves, minced
  4. 1 bunch green Swiss chard, rinsed, stems cut from center of leaves, minced
  5. 1 head of escarole, rinsed, minced
  6. 2 cups chopped onions
  7. 4 garlic cloves, chopped
  8. 1/4 teaspoon dried crushed red pepper

Heat PAM spray in extra-large skillet over high heat. Add mushrooms; sprinkle with pepper. Sauté until brown, about 10 minutes. Transfer to bowl.

Pour 1/4 cup broth into same skillet. Add 1/3 of greens. Sprinkle pepper. Toss until wilted but still bright green, about 2 minutes. Transfer to large strainer set over bowl. Repeat 2 more times with remaining broth and greens.

Heat PAM spray in same skillet over medium-high heat. Add onions. Sauté until beginning to color, about 5 minutes. Add garlic and crushed red pepper; stir 1 minute. Add greens and mushrooms. Toss to heat through, about 2 minutes. Season with salt and pepper. Transfer to bowl.