Sauteed Market Greens

3 25 200
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Sauteed Market Greens
Health Rating
The perfect nutrient-dense side and a unique way to get your greens in.

Ingredients


2 bunch Kale (or chard, collard greens, stemmed and roughly chopped)
1 tbsp Coconut oil (or butter)
1 pinch Sea salt

Instructions


1. Prep your kale or greens by washing them and patting them dry with a paper towel or dish towel (ensure they aren't wet before cooking). If you have a bitter green like kale or swiss chard you may want to remove the stem and chop into small pieces before cooking. Do this by sliding a knife down the stem and removing it, chop the leaves.

2. Heat a skillet over medium heat. Once hot, add the coconut oil to the skillet and let it warm for about 10 seconds. 

 

3. Once the oil is warmed, add the kale (or greens), in batches, stirring frequently. Once the first batch is cooked down/ wilted, add the second, and repeat until all of the greens are in the pan and wilt. Season with sea salt (or other seasoning blends *see notes) and cook about 15 minutes until the greens are completely wilted and cooked down.  Serve and enjoy!

Notes:

Quick Tips:

Aside from sea salt you can add a variety of spices or herbs to the mix, as well as vegetables. 

We like to use cajun seasoning, curry, minced garlic, fresh oregano, sage, thyme and fresh vegetables like pepper and mushroom for more variety. Squeeze with lemon citrus.

 


Nutritional Highlights:

Kale, Chard & Collards

Dark leafy greens are a rich source of minerals including iron, calcium, potassium, and magnesium. They also provide important vitamins, including vitamins K, C, E, and many of the B vitamins. Adding vitamin C rich foods to your greens such as lemon juice helps to absorb important minerals, like iron.


Nutrition Facts

Per Portion

Calories 200
Calories from fat 54
Calories from saturated fat 29.1
Total Fat 6.1 g
Saturated Fat 3.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.3 g
Cholesterol 0
Sodium 145 mg
Potassium 1375 mg
Total Carbohydrate 24.5 g
Dietary Fiber 6.8 g
Sugars 0
Protein 12.0 g

Dietary servings

Per Portion


Vegetables 4.0

Energy sources


Pygal49%467.69762029024315191.968515969309327%317.9884741028341257.085692038545624%320.09366956834964130.8806263738180249%27%24%CarbohydratesFatProtein
Side