By Stephanie Navarro (Florence) – Here is a quick and easy recipe for a Greens Medley, developed in partnership with United Way’s Burn & Learn initiative, Ovis Hill Farms and On Track Solutions. This recipes tastes great with whatever greens are currently in season, kale, spinach, arugula, collards or even micro-greens. Greens prepared without ham hock or bacon grease can have up to 200 less calories per serving and half the fat. They can also be delicious.
Seasonal Greens Medley
Serves 8
INGREDIENTS
1 Tbsp. Olive Oil
3 cloves Garlic, minced
1 Onion, large, coarsely chopped
12 cups Greens, washed (about 2 bunches)
1/4 cup Low-sodium vegetable broth
15 oz. (1 can) Black beans, drained & rinsed
1 cup Asiago cheese, shredded
Season to taste
Suggested Seasonings: curry, cumin, rosemary, thyme, white vinegar, salt, pepper
DIRECTIONS
1. Sauté onion and garlic in olive oil on moderate high heat for 1 –2 minutes in large sauté pan.
2. Turn heat down to moderate and stir frequently until onions are caramelized—about 7-10 minutes.
3. While onions/garlic are cooking, chop greens into bite-size pieces.
*Tender greens like spinach will need less time to cook than hardier greens like collards. Separate them so you can cook them in progression.
4. Remove onions and garlic from pan and place them in a casserole dish.
5. Add 4 Tbsp. broth to sauté pan and first group of greens. Sauté until greens are slightly wilted. Remove greens and add to casserole dish. Continue sautéing each group of greens in turn, adding remaining broth as necessary to keep greens from sticking to pan. Remove each group of greens to casserole dish when cooked.
*Sauté tender greens first and then hardier greens.
6. Add black beans, cheese and desired seasoning to casserole dish. Mix well.
7. Heat casserole dish in microwave for 1 minute or until cheese melts and dish is heated through. Serve immediately.
Per Serving: 169 cal., 11.15g carbs., 10.6g protein., 9.9g fat, 1066 mg sodium, 2.6g fiber, .5g sugar
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