Friday, April 3, 2015

[Healthy_Recipes_For_Diabetic_Friends] Great Greens - 12.3g Carbs, 2.2g Fiber


Great Greens - 12.3g Carbs, 2.2g Fiber

A great way to eat more greens!
Serves: 4

1 large bunch kale, tough stems and center ribs removed and leaves chopped
1 bunch Swiss chard, tough stems removed and 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 blend, adjusted to taste
1 tsp dried dill
1 tsp dried basil
Black pepper, to taste

Steam the kale and Swiss chard for 7 minutes. 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:
Does not include vinegar or spice.
Servings: 4
Serving Size: 138 g
Nutrition per Serving: 58 Calories, 1 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 121mg Sodium, 642mg Potassium, 12.3g Total Carbs, 2.2g Dietary Fiber, 3.8g Protein
Vitamin A 354% - Vitamin C 220% - Calcium 16% - Iron 13%
Nutrition Grade: A

Good points:
    No saturated fat
    No cholesterol
    Low in sugar
    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


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)