Loved these Italian greens? Read about more greens you should try!
Nutritional Bonus: The deep dark-green leaves of chard and kale indicate that they are an excellent source of vitamin A for vision and vitamin K for maintaining bone health, as well as a very good source of vitamin C. Contrary to popular belief that carrots are best for eye health, you'll be doing your eyesight a favor by stocking up on greens.
Video: Leafy Green Vegetables
Like mom always said: Eat your greens! Chef Jo gives you the lowdown on super-nutritious leafy green vegetables and how to use them in your cooking.
- Cook Time
- Prep Time
- 2 tbsp olive oil
- 2 large cloves garlic, minced
- 1/2 a bunch (5 to 6 oz) Swiss chard, ribs and leaves chopped separately
- 1/2 a bunch (5 to 6 oz) Tuscan or Lacinato kale, leaves chopped coarsely
- 3 tbsp golden raisins
- Sea salt and fresh ground black pepper, to taste
- Heat oil in a large skillet over medium heat.
- Add garlic and sauté for 1 minute.
- Add chard ribs and kale leaves and sauté for 2 minutes until softened.
- Add chard leaves, a handful at a time, stirring to coat with oil and garlic. Cover and cook until greens have softened, about 5 minutes.
- Stir once to keep greens and garlic from sticking. Add raisins and stir. Season with salt and pepper.
- Serving Size: 1/2 c
- Calories: 115
- Carbohydrate Content: 12 g
- Fat Content: 7 g
- Fiber Content: 2 g
- Protein Content: 3 g
- Saturated Fat Content: 1 g
- Sodium Content: 110 mg
- Sugar Content: 5 g
- Polyunsaturated Fat Content: 1 g