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Sautéed Greens

This recipe is a great tasting way of receiving the many health benefits of the super food kale. The leeks are a delicious complement. This dish can be made very easily, so you can have it often. Adding the oil at the end gives it a rich taste without heating it, making this even healthier than most sautéed greens.

Prep and Cook Time: 15 minutes Ingredients: 1 cup sliced leeks, about 1 leek 4 cups chopped kale 1 TBS + 1/4 cup chicken or vegetable broth 3 medium cloves garlic, pressed 1 tsp fresh lemon juice 1 TBS extra virgin olive oil salt and black pepper to taste

Directions:

1. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté sliced leeks in broth over medium-low heat for about 5 minutes, stirring frequently. Add kale and ¼ cup broth.
2. Cover and simmer on low heat for about 7-8 minutes, stirring occasionally.
3. Toss with pressed garlic, lemon juice, soy sauce, olive oil, salt, and pepper.

   Serves 2

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Sautéed Greens is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Sauteed Greens 1.00 serving 196.16 grams 166.32 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 1101.01 mcg 1376.3 148.9 excellent vitamin C 168.71 mg 281.2 30.4 excellent vitamin A 11969.60 IU 239.4 25.9 excellent manganese 1.34 mg 67.0 7.3 very good vitamin B6 (pyridoxine) 0.53 mg 26.5 2.9 good copper 0.46 mg 23.0 2.5 good tryptophan 0.07 g 21.9 2.4 good calcium 216.10 mg 21.6 2.3 good potassium 706.72 mg 20.2 2.2 good iron 3.36 mg 18.7 2.0 good folate 68.80 mcg 17.2 1.9 good magnesium 60.50 mg 15.1 1.6 good dietary fiber 3.61 g 14.4 1.6 good omega 3 fatty acids 0.34 g 14.2 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Sautéed Greens

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