Southern Style Collard Greens
Focused on Health - April 2012
Southern food is meant to soothe your soul. But, cooking “comfort foods” with fatty ingredients can harm your health.
Collard greens and mustard greens are a type of comfort food common in Southern dining. On their own, these dark leafy vegetables contain carotenoids, which stop cancer cells from growing in the breast, skin, lung and stomach, says the American Institute for Cancer Research (AICR).
Try this recipe for Southern Style Collard Greens, and learn what ingredients you can use to enhance flavor without the added fat. If you do it right, you can balance down-home taste with health.
Prep Time: 10 mins
Cook Time: 40 mins
1 smoked turkey wing, skinned
½ teaspoon olive oil and sesame oil
½ teaspoon crushed red pepper
1 small yellow onion, chopped
1 clove garlic, finely chopped
1 pound collard greens, chopped
3 cups water
2 tomatoes, seeded and chopped
½ teaspoon salt
¼ freshly ground black pepper
- Remove meat from turkey wing; chop and set aside. Discard bones.
- In a large pot over medium heat, heat oil. Sauté the onions until slightly softened for about two minutes; add the red pepper flakes and garlic; cook one minute.
- Add turkey meat, collard greens, salt and black pepper; cook for one minute. Be careful not to char the greens or they’ll taste bitter.
- Add water, cover and bring to a simmer. Cook until greens are tender, about 40 minutes.
- Drain collard greens. Add tomatoes and season with salt and freshly ground black pepper.
Nutritional Info (Per serving: 1 cup)
Calories: 80, Total Fat: 1.71 g, Saturated Fat: 0.41 g, Cholesterol: 28.75 mg, Sodium: 399.25 mg, Total Carbohydrate: 3.81 g, Dietary Fiber: 1 g, Sugars: 1.35 g, Protein: 9.47 g