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Parboiled Glorious Greens with Soy Sauce

Yields4 ServingsPrep Time10 minsCook Time20 minsTotal Time30 mins

Decorative Japanese style bowl of parboiled greens

 1 bunch greens (mustard, chard, kale, collards, etc.)
 ⅓ cup low sodium broth
 1 tablespoon extra virgin olive oil
 ¼- ½ teaspoon toasted sesame oil
 1 tablespoon low sodium Tamari or low sodium soy sauce
 1 teaspoon fresh garlic, chopped
 1 tablespoon fresh ginger, grated
 ¼ teaspoon red pepper flakes
 salt and pepper, to taste
1

Wash hands with soap and warm water.

2

Wash produce well.

3

Cut greens into ½ inch strips, including stems. Allow to sit for 5-10 minutes before cooking. This minimizes bitter flavors.

4

Preheat a large sauté pan over medium high heat and pour in broth. When broth begins to boil, drop greens into pan then cover with lid. Lower heat to medium and cook for 7 minutes.

5

Turn off heat and remove lid. Toss with remaining ingredients.

6

Serve immediately. (Recommended with ½ cup of cooked brown rice or other grain)

Nutrition Facts

4 servings

Serving size

1/2 cup

Amount per serving
Calories49
% Daily Value *
Total Fat 4g6%

Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 241mg11%
Total Carbohydrate 3g2%

Dietary Fiber 1g4%
Total Sugars 0g
Protein 2g
Calcium 25mg2%
Iron 1mg6%
Folate 8mcg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.