Sauteed Mustard Greens

Mustard Greens are usually associated with foods from the Southern U.S. but are native to Asia.Like other members of the cruciferous vegetable family (broccoli,cabbage, kale, and brussel sprouts), mustard greens contain high levels of phytochemicals and are rich in the antioxidants lutein and zeaxanthin which are important for eyesight.

Yield:4 Servings
Ingredients:
3 regular sized garlic cloves, minced
1/2 tsp. salt
1/4 c olive oil
1 1/2 lbs. mustard greens, rinsed and dried
1/2 c chicken stock or water


1. Heat olive oil in a medium pot over moderate-high heat. Add the garlic and salt and saute for 3-4 minutes. Add the mustard greens then the chicken stock or water, if using.Cover and cook for 5 minutes.Stirring once or twice.

2. Remove mustard greens from heat and drain.Serve immediately.


Per Serving (using chicken stock):150 calories, 14g total fat, 2g saturated fat, 2.25g fiber, 3g protein, 3.12g carbohydrate, 402mg sodium, 0mg cholesterol.

Per Serving (using no chicken stock but water):145 calories, 13.5g total fat, 2g saturated fat, 2.25g fiber, 2.5g protein, 3g carbohydrate, 25mg sodium,0mg cholesterol.









Per Serving:21 calories, 2.8 g fiber, 103.6 calcium, 3.2 g protein, 0 g fat, 3g carbohydrates, 22mg sodium, 8,346.8mcg lutein & zeaxanthin.