Recipes
Lemon Almond sautéed Greens
Ingredients:
Makes 4 servings
Perk up your meal and boost your vitamin C and fiber with this quick, tasty, lemon-scented side dish. It’s sure to become a favorite!
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.
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:
Nutritional Analysis per Serving: Calories 65, carbohydrate 4g, fiber 2g, protein 2g, total fat 5g, saturated fat 0 g, sodium 249mg, cholesterol 0 mg.
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