Curried Greens - 19g Carbs, 4g Fiber
From Dr. Weil's Recipe of the Day
Servings: 6
When people hear the word "greens," I think they immediately
conjure up childhood memories of overcooked lumps of vegetation
they were forced to eat and hated. But the vegetable section of
the grocery is a different world today, brimming with a variety
of greens such as spinach, chard, kale, mustard, collards, and
bok choy that are tasty as well as excellent sources of vitamins
and minerals. Iron, calcium, and folic acid (an important B
vitamin that helps prevent birth defects and offers protection
from heart disease) are abundant in these leafy veggies. Greens
can have strong tastes, but I encourage you to experiment with
varieties you've never tried or haven't had in a while. I
believe you'll be in for a pleasant surprise.
1 lb spinach, kale, collards, or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 Tbsp curry powder
1 cup finely chopped tomatoes (fresh or canned)
1 Tbsp tomato paste
1 Tbsp dark-brown sugar
1 Tbsp canola oil
1 cup onion, finely diced
3/4 lb brown potatoes, peeled and cubed
1/4 cup chopped fresh cilantro (optional)
1. Wash and drain greens, removing any coarse stems and midribs.
Cut into half-inch strips.
2. In a small bowl, mix together garlic, curry powder, tomatoes,
tomato paste, and sugar.
3. Heat the canola oil in a skillet and saute onion over medium-high
heat until it begins to brown. Add the spice-and-tomato mixture, mix
well, and cook for a few minutes.
4. Add the potatoes and 2 cups water.
5. Mix well, bring to a boil, reduce heat, cover, and cook for 10
minutes.
6. Add greens and cook for 10 minutes more, or until potatoes are
done.
7. Correct seasoning to taste. Garnish with the chopped fresh
cilantro if desired.
Servings: 6
Nutrition per Serving:
103 Calories, 3g Total Fat, 0g Sat, 0mg Cholesterol,
4g Protein, 19g Carbs, 4g Fiber, 250mg Sodium
