Serve as a sublime side dish along with lean cuts of pork, roasted chicken or meaty fish dishes such as salmon or tuna steaks.

Makes 6 servings
Cooking time: N/A

Ingredients

  • 1 lb. (500 g) fresh greens (collard, mustard or turnip greens; or kale)
  • 2 tbsp (30 mL) canola oil
  • 2 slices turkey bacon, chopped
  • 1 cup (250 mL) finely diced onion
  • ¼ tsp (1 mL) salt
  • 2 garlic cloves, minced
  • ½ tsp (2 mL) crushed red pepper flakes
  • 1 cup (250 mL) reduced-sodium chicken broth
  • 1 tbsp (15 mL) apple cider vinegar
  • 1 tbsp (15 mL) granulated sugar

Instructions

  1. Wash greens and remove tough centre ribs. Cut leaves into 1-inch strips. (Or purchase pre-washed, stemmed and trimmed fresh greens.)
  2.  Heat large sauce pot over medium-high heat; add oil and bacon and cook until beginning to brown, about 3 minutes.
  3. Stir in onions and salt; cook until tender, about 5 minutes. Add garlic and pepper flakes, and cook 1 minute more.
  4. Add broth, stirring to scrape up any browned bits on bottom of pan.
  5. Add greens to pot. If necessary, add in batches, stirring each batch to wilt slightly before adding more. Cover and cook until tender, about 25 to 35 minutes.
  6. Stir in vinegar and sugar, and then lower heat to medium. Cover and cook 5 minutes more. Serve hot.

Notes

Serving size
½ cup (125 mL) per serving

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit http://www.diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 100
Total Fat 6 g
Saturated Fat 0.5 g
Cholesterol 5 mg
Carbohydrates 9 g
Fibre 3 g
Sugars 4 g
Protein 4 g
Sodium 210 mg
Potassium 171 mg
“Cooked green leafy vegetables are a tasty carbohydrate-free alternative to some other vegetable side dishes. Try this recipe with different options, such as kale, collard and turnip greens, for a variety of flavours.” – Mary Cheeseman, registered dietitian, Gander, N.L.

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