Great Greens – 9g Carbs, 2.2g Fiber
From: www.drfuhrman.com
1 large bunch kale, tough stems & center ribs removed & leaves chopped
1 bunch Swiss chard, touch stems removed & leaves chopped
1 Tbsp Dr. Fuhrman's Spicy Pecan Vinegar OR other flavored vinegar
1 clove garlic, minced
1/2 Tbsp Dr. Fuhrman's VegiZest OR other no-salt seasoning
1 tsp dried dill
1 tsp dried basil
Black pepper, to taste
Steam the kale for 10 minutes. Add the Swiss chard and steam for another 10 minutes or until tender. Transfer to a bowl.
Combine the remaining ingredients and add to the greens. If desired, add 2 to 3 tablespoons of the steaming water to adjust consistency.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 109 g
Nutrition per Serving:
45 Calories, 5 Calories from Fat, 0.6g Total Fat, 0g Trans Fat,
0mg Cholesterol, 107mg Sodium, 9g Total Carbs, 2.2g Dietary Fiber, 3.1g Protein
Vitamin A 251% - Vitamin C 153% - Calcium 12% - Iron 12%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Very high in calcium
High in dietary fiber
Very high in iron
Very high in manganese
Very high in magnesium
High in phosphorus
Very high in potassium
High in riboflavin
High in thiamin
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
