Recipe: Asian-Seasoned Mustard Greens

Mustard greens are delicious and full of flavonols, carotenoids, fiber and calcium — providing a bounty of nutrition. Try this Asian version of the traditional Southern dish.

Ingredients

• 1 tbsp sesame seeds
• 1 tsp sesame oil
• 6 cups washed and chopped mustard greens
• 1/4 cup water
• 1 1/2 tsp minced garlic
• 1 tbsp low-sodium soy sauce
• 2 tsp rice wine vinegar
• 1 tsp white sugar
• 1/2 onion, finely chopped

Directions

1. Heat sesame seeds in large skillet over medium heat for about 2 minutes, stirring occasionally, until golden brown. Take out of pan and set aside.
2. Place sesame oil in the hot skillet and heat until hot. Place mustard greens into the hot oil, stir, and pour in water.
3. With a spatula, gently toss the greens until wilted (about 2 minutes).
4. Mix in garlic, soy sauce, rice wine vinegar and sugar.
5. Bring the mixture to a boil, stir until sugar has dissolved, and cover the skillet. Reduce heat to a simmer and cook until the greens are tender, 10 to 15 minutes.
6. Remove greens with a slotted spoon, and continue to cook liquid until reduced to desired thickness; return greens to the skillet and toss.
7. Sprinkle with toasted sesame seeds.

Nutrition information (per serving)

Makes 4 servings

Calories: 80
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 190 mg
Total carbohydrate: 10 g
Fiber: 7 g
Sugar: 1 g
Protein: 6 g

— Recipe provided by Digestive Disease Health Team Dietitians.