Wilted Spinach

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 1 tablespoon olive oil

- 1 1/2 tablespoon pine nuts, coarsely chopped

- 1 lb. spinach, stemmed, washed, torn and drained

- Salt & freshly ground black pepper to taste

Instructions for making:

1. Heat 1 tbsp. olive oil in a large skillet over medium-high heat. Add 1 1/2 tbsp. pine nuts coarsely chopped and stir until golden, about 1 minute. Add 1 lb. spinach, in batches if necessary, and toss until just wilted, about 2 minutes. Season with salt and pepper to taste.

2. Serve hot or at room temperature.

Nutritional Information per servings:

- 70 calories

- 5 g fat mono

- 0 mg cholesterol

- 4 g carbohydrate

- 4 g protein

- 90 mg sodium

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Wilted Greens with Garlic

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 1 tablespoon olive oil 

- 1 clove garlic, finely chopped 

- 1 lb. spinach, washed and stemmed, or 1 lb. Swiss chard, washed, stems sliced,  leaves torn 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Heat 1 tbsp. Olive oil in a large skillet over medium-high heat. Add 1 finely chopped garlic and stir until golden, about 30 seconds. Add greens in batches, if necessary, and toss until just wilted, 2 to 4 minutes. Season with salt and pepper.

2. Serve hot or at room temperature.

Nutritional Information per servings: 

- 56 calories 

- 4 g fat mono 

- 0 mg cholesterol 

- 4 g carbohydrate 

- 3 g protein 

- 90 mg sodium

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Sicilian-Style Broccoli

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 1 bunch broccoli (1 1/4 lbs.) 

- 2 teaspoons olive oil 

- 2 tablespoons capers, rinsed 

- 1 clove garlic, finely chopped 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Cut off and separate 1 bunch broccoli florets. Trim the tough ends of the stalks; peel the stalks if desired and cut crosswise into 3/8-inch-thick slices.

2. In a large skillet, heat 2 tsp. Olive oil over medium heat. Add 2 tbsp. Rinsed capers and 1 clove finely chopped garlic then cook, stirring, until the garlic is golden, about 1 minute. Add the broccoli florets and stalks and 1/2 cup water; bring to a simmer. Reduce the heat to medium-low, cover and cook until the broccoli is tender, about 5 minutes. Uncover, increase the heat to high and cook, stirring, until any remaining water evaporates, about 1 minute. Season with salt and pepper. 

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 61 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 4 g protein 

- 197 mg sodium

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Sesame Green Beans

 

Makes 4 servings

Preparation Time: 10 to 15 minutes

 

Ingredients: 

- 1 pound green beans, trimmed 

- 1 teaspoon olive oil 

- 2 teaspoons sesame seeds 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Preheat oven to 450 degrees F. On a baking sheet with sides, toss1 pound trimmed beans with 1 tsp. Olive oil, then spread the beans out in a single layer. Roast the beans for about 12 minutes, stirring once, or until wrinkled, brown and tender.

2. In a small dry skillet over medium heat, stir 2 tsp. sesame seeds until fragrant and toasted, about 1 minute. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 60 calories 

- 2 g fat mono 

- 0 mg cholesterol 

- 9 g carbohydrate 

- 2 g protein 

- 4 mg sodium

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Savoy Cabbage with Peppers

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 teaspoons vegetable oil, preferably canola oil 

- 1/2 teaspoon caraway seeds 

- 1/2 teaspoon mustard seeds 

- 4 cups thinly sliced Savoy cabbage 

- 1 jalapeño pepper, seeded and finely chopped 

- 1/4 cup defatted reduced-sodium chicken broth 

- 1/4 cup chopped bottled roasted red peppers 

- Salt & freshly ground black pepper to taste 

Instructions for making: 

1. In a large nonstick skillet, heat 2 tsp. Vegetable oil over medium heat. Add 1/2 tsp. caraway and 1/2 tsp. mustard seeds and cook, stirring, for 1 minute. Stir in 4 cups thinly sliced Savoy cabbage and 1 finely chopped jalapeños and cook, stirring, for 1 minute.

2. Stir in 1/4 cup defatted  reduced-sodium chicken broth and cover the pan tightly. Reduce heat to low and simmer until the cabbage is tender, 5 to 6 minutes. Stir in 1/4 cup chopped red peppers and season with salt and pepper.

3. Serve hot or at room temperature.

Note: The cabbage can be made up to 8 hours ahead and stored, covered, in the refrigerator. Reheat gently on the stove top or in the microwave before serving. 

Nutritional Information per servings: 

- 51 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 6 g carbohydrate 

- 2 g protein 

- 48 mg sodium

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