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Swiss chard is one of those heart-healthy leafy greens you should be eating more of (weekly goal: 3 cups). These three recipes are excellent sources of vitamin K, so you'll build bone with every bite.
Garlicky Sautéed Greens
Antonis Achilleos
TIME: 20 minutes
SERVINGS: 8 (4 cups total)
6 cloves garlic, sliced
2 Tbsp extra virgin olive oil
16 c (packed) stemmed and roughly chopped Swiss chard (about 5 lg bunches)
½ tsp red-pepper flakes
½ tsp kosher salt
1. HEAT garlic and oil in large skillet over medium-low heat until garlic begins to turn golden, about 3 minutes. Transfer mixture to small bowl and set aside.
2. ADD greens, red-pepper flakes, and salt to skillet. Using tongs, turn greens until wilted enough to fit in pan. Raise heat to medium, cover, and cook 7 to 10 minutes, tossing. Transfer greens to a colander to drain. Return greens to pan and toss with reserved garlic and oil mixture. Refrigerate leftover greens in an airtight container for up to 3 days.
NUTRITION (per serving) 49 cal, 1 g pro, 4 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 1 g fiber, 274 mg sodium
MORE: 3 Easy Spring Salads You Can Make Tonight
Asian Soup with Shrimp Dumplings
Antonis Achilleos
TIME: 40 minutes
SERVINGS: 4
4 cloves garlic, smashed, divided
½" piece fresh ginger, peeled and smashed, divided
½ lb med shrimp, peeled (tails removed) and deveined
¼ c cilantro leaves
2 tsp cornstarch
2 Tbsp water
1 Tbsp reduced-sodium soy sauce
½ tsp toasted sesame oil
6 c reduced-sodium chicken broth
1 stalk lemongrass, smashed and tied in knot (see note)
½ tsp red-pepper flakes
1 c Garlicky Sautéed Greens
1. MINCE half of the garlic and ginger in food processor. Add shrimp and cilantro and pulse to combine. Dissolve cornstarch in water. Add to shrimp with soy sauce and oil. Pulse to combine. Set aside.
2. COMBINE broth, lemongrass, red-pepper flakes, and remaining garlic and ginger in large saucepan over high heat. Bring to a boil. Reduce heat to low and let simmer.
3. MOISTEN hands and roll shrimp mixture into 12 balls while soup heats. When soup is simmering, drop in dumplings, one at a time. Simmer 6 to 7 minutes. Remove lemongrass. Divide greens evenly among 4 soup bowls and ladle soup and 3 dumplings on top of each.
NUTRITION (per serving) 158 cal, 20 g pro, 9 g carb, 5.5 g fat, 1 g sat fat, 111 mg chol, 1 g fiber, 507 mg sodium
Note: Lemongrass is sold in the produce section; if it's not available, substitute ½ tablespoon of freshly grated lemon zest.
MORE: 20 Delicious Ideas For Spring Veggies
3. Make it a Dinner: Greek Pizza
Antonis Achilleos
TIME: 25 minutes
SERVINGS: 8
½ c dry-packed sun-dried tomatoes
1 Tbsp freshly squeezed lemon juice
2 c Garlicky Sautéed Greens
1 whole wheat pizza crust (12" diameter)
5 kalamata olives, pitted and chopped
3 oz mild feta cheese, crumbled
2 tsp fresh oregano leaves
1. PREHEAT oven to 400°F, preferably with a pizza stone inside. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain and chop.
2. SQUEEZE lemon juice onto greens and then scatter greens onto pizza crust. Top with tomatoes and olives, crumble feta on top, and sprinkle with oregano.
3. BAKE 12 minutes directly on rack or pizza stone, or until cheese is soft and golden in spots and crust is crisp.
NUTRITION (per serving) 162 cal, 8 g pro, 21 g carb, 7 g fat, 2 g sat fat, 6 mg chol, 4 g fiber, 502 mg sodium
MORE: The 10 Healthiest Greens You Can Eat For The Least Amount Of Calories
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Source: https://www.prevention.com/food-nutrition/healthy-eating/a20471788/heart-healthy-leafy-green-recipes/
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