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Greens Cooking Guide

How to prepare and cook nutrient-packed fresh greens.

Mustard Greens

Prep: Trim and discard long stems. Wash in several changes of water; drain. Bunch up leaves and cut into 1-inch pieces.

Cooking: Cook large mature leaves, covered, in 2 cups lightly salted boiling water until tender, 10 to 12 minutes (add more water if needed). Small tender leaves can be steamed or stir-fried until wilted. Drain and press out moisture.

Yield: 4 servings, about 1/2 cup each

Nutrition per serving: 14 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 2 g protein; 2 g fiber; 15 mg sodium. Nutrition bonus: 120% Daily Value vitamin A, 40% DV vitamin C.

Spinach

Prep: Trim stems. Wash leaves in several changes of water. Cut into 1-inch pieces.

Cooking: Tender spinach cooks in 1 to 3 minutes. Cook in a steamer basket over an inch of boiling water. Drain excess moisture. Or steam, covered, in a large pot with just the rinse water clinging to the leaves. Or stir-fry in a little olive oil and garlic.

Yield: 2 servings, about 1/2 cup each

Nutrition per serving: 46 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 7 g carbohydrate; 6 g protein; 6 g fiber; 167 mg sodium. Nutrition bonus: 270% Daily Value vitamin A, 60% DV vitamin C, 67% DV folate, 55% DV potassium, 30% DV iron.

Swiss Chard

Prep: Wash in several changes of water; drain. Strip large leaves from the edible stems. Pull strings from stems; cut stems crosswise into 1-inch lengths. Bunch up leaves and cut into 1-inch pieces.

Cooking: Cook in 2 cups lightly salted boiling water. Add stems first and cook for 5 minutes, then add leaves. Full-size leaves cook in about 10 minutes. Steam young leaves for 5 minutes. Drain and press out moisture.

Yield: 4 servings, about 1/2 cup each

Nutrition per serving: 21 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 4 g carbohydrate; 2 g protein; 2 g fiber; 185 mg sodium. Nutrition bonus: 130% Daily Value vitamin A, 30% DV vitamin C, 15% DV iron.

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