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Monday, March 10, 2008

Caribbean Flavor: A Big Pot of Greens

A variety of greens are popular in the Caribbean, some of which actually require long cooking. But many greens can be cooked in 10 minutes.

While the Southern US pot of greens is often finished with vinegar, this version uses fresh lime juice and a little allspice for a bright, tropical flavor. Use chard (which is like a sturdier spinach leaf) or cruciferous greens such as kale (the sweetest), mustard or turnip (both of which have a mustardy snap that dissipates during cooking), or collard (which can be slightly bitter) for a hearty dish. Don't throw away the cooking liquid. That "pot liquor" is tasty and delicious.

This is my own interpretation of two tasty-sounding recipes -- Carribean style Greens and Island Collards. If you can't take the heat, leave out the jalapeño.

Caribbean-Inspired Greens

Recipe By: Family Nutritionist

-= Ingredients =-
2 lb Collard Greens ; (or kale, mustard, or turnip)
1/8 pound Bacon ; or other smoked meat
1 cup Onion ; finely chopped
1 small Jalapeno peppers ; (red) stemmed, seeded, and finely chopped
1/8 teaspoon Allspice
1 tablespoon Water
1 dash Black pepper ; freshly ground
2 teaspoon Lime juice ; or lemon juice

-= Instructions =-
Wash the greens well in several changes of water. Remove the thick rib from the center of the leaves; chop coarsely.

Chop the bacon into small bits, add to a large pot, and cook 5 minutes. Pour off any excess fat. Sauté onion, pepper, and allspice until softened -- do not brown.

Add the damp greens to the pot. Cover and cook until wilted, about 10 minutes. Add a little additional water, if necessary. Stir often. Drain, if necessary.

Stir in the lime juice and serve.

Serving Size: 0.5 cups; (151g) Calories: 82: Fat(g): 4 (49%of Cals): Sodium (g): 75
Protein: 4g, NetCarbs: 5, K: 239mg
SatFat: 2g, PolyFat: 1g, MonoFat: 2g, Chol: 5mg
TotCarbs: 9g, Fiber: 4g, Sugars: 1g

Food Group Serving(s)
DASH: Vegetables: 1.0: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.0: Meat/Fish: 0.0: Seeds: 0.0: Fats: 0.9: Sweets: 0.0
USDA: Vegetables: 0.5: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.0: Meat/Fish/Seeds: 0.0: Fats: 0.9: Sweets: 0.0

Nutritional information in this post calculated using bigoven. Food Group Servings calculated in EXCEL using http://www.mypyramid.gov/ and DASH diet references


Anonymous said...

This recipe sounds like a nice change of pace, but I really wish you'd fix the second-to-last sentence of your intro. It's bothersome.

Family Nutritionist said...

It seems like I had left out a word or two there. Better now? How did you like the dish?