Perk up your meal and boost your vitamin C and fiber with this quick, tasty, lemon-scented side dish.

Tips

  • Wash greens well in a colander under cold running water. Drain, leaving the water clinging to the leaves. There’s no need to spin or pat them dry.
  • One medium bunch of Swiss chard or an 8-oz (250 g) package of fresh spinach is just the right amount for this recipe. Avoid baby spinach, as it’s too tender and cooks too quickly – save it for salads.
  • Additional tip: Toast almonds in a small dry skillet over medium heat, stirring constantly, for about 3 minutes or until golden and fragrant.
Makes 4 servings
Cooking time: n/a

Ingredients

  • 1 tbsp vegetable oil  15 mL
  • 1 clove garlic, minced  1
  • 6 cups lightly packed chopped Swiss chard or 8 cups/2 L trimmed spinach  1.5 L
  • 1 cup shredded cabbage  250 mL
  • 1 tsp grated lemon zest  5 mL
  • ¼ tsp salt  1 mL
  • ¼ tsp freshly ground black pepper  1 mL
  • 1½ tsp freshly squeezed lemon juice  7 mL
  • 2 tbsp sliced almonds, toasted (see additional tip above)  30 mL 

Instructions

  1. In a large, deep skillet or wok, heat oil over medium-high heat. Sauté garlic for 30 seconds or until fragrant. Add Swiss chard, cabbage, lemon zest, salt and pepper; sauté for about 2 minutes or until chard is slightly wilted.
  2. Stir in 1 tbsp (15 mL) water, cover and boil, stirring occasionally, for about 2 minutes or until vegetables are just tender.
  3. Stir in lemon juice and sauté, uncovered, for 1 to 2 minutes or until vegetables are tender and most of the water has evaporated. Serve sprinkled with almonds. 

Notes

Canada’s Choice per Serving: 1 Fat

Recipe reprinted with permission from Canada’s Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca

Nutritional Information

Per Serving
Calories 65
Total fat 5 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 249 mg
Carbohydrates 4 g
Fiber 2 g
Protein 2 g

Donate to diabetes research today!