Braised Collards or Kale

Collard greens and kale are rich sources of calcium and beta-carotene as well as other minerals and vitamins. One of the tastiest (and easiest) ways to prepare them is with a bit of soy sauce and plenty of garlic. Try to purchase tender greens, as these have the best flavor and texture.

1 bunch collard greens or kale (6 to 8 cups chopped)
1 teaspoon olive oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon balsamic vinegar
2-3 garlic cloves, minced
1/4 cup water

Wash greens, remove stems, then chop leaves into 1/2-inch wide strips. Combine olive oil, soy sauce, vinegar, garlic, and water in a large pot or skillet. Cook over high heat about 30 seconds. Reduce heat to medium-high, add chopped greens, and toss to mix. Cover and cook, stirring often, until greens are tender, about 8 minutes.

Nutrition information per cup: 106 calories; 6 g protein; 18 g carbohydrate; 8 g fiber; 2 g fat; calories from fat: 16%; 132 mg sodium; 281 mg calcium; 0 mg cholesterol.

Recipe from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal Barnard, M.D.

Cancer Project News, October 2005

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