Mustard greens are delicious and full of flavanols, carotenoids, fiber and calcium — providing a boatload of nutrition. Try this Asian version of the traditional Southern dish.
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1 Tbsp sesame seeds
1 tsp sesame oil
6 c. washed and chopped mustard greens
¼ cup water
1.5 tsp minced garlic
1 Tbsp low-sodium soy sauce
2 tsp rice wine vinegar
1 tsp white sugar
1/2 onion, finely chopped
- 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.
- Place sesame oil in the hot skillet and heat until hot. Place mustard greens into the hot oil, stir, and pour in water.
- With a spatula, gently toss the greens until they are wilted (about 2 minutes).
- Mix in garlic, soy sauce, rice wine vinegar and sugar.
- 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.
- Remove greens with a slotted spoon, and continue to cook liquid until reduced to desired thickness; return greens to the skillet and toss.
- Sprinkle with toasted sesame seeds.
Nutrition information (per serving)
Makes 4 servings.
Total fat: 2.5g
Saturated fat: 0g
Trans fat: 0g
Total Carbohydrate: 10g
Recipe provided by Digestive Disease Health Team Dietitians