Great Greens - 12.3g Carbs, 2.2g Fiber
From: www.drfuhrman.com
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: www.caloriecount.about.com
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: chefgloria1030@yahoo.com
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