Collard Greens with Yellow Squash

Collard Greens with Yellow Squash
Source: The Create-Your-Plate Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.
Summary

Collard grees are a nutritional superfood, high in many essential vitamins and minerals. In Southern cuisine, collards are traditionally made with large amounts of pork fat and salt, but this version has all the flavor without the saturated fat and sodium.

Complete your plate: Pair this vegetable side dish with a protein entrée, like Lemon Chicken with Garlic and Rosemary, and a simple roasted sweet potato. 

Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

 
  • Prep time
    10 min
  • Cook time
    25 min
  • Servings
    4 Servings
  • Serving size
    3/4 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    3/4 cups
  • Amount per serving Calories 100

  • Total Fat 8g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 10mg
  • Sodium 130mg
  • Total Carbohydrate 5g
    • Dietary Fiber 2g
    • Total Sugars 2g
    • Added Sugars 0g
  • Protein 3g
  • Potassium 260mg
  • Phosphorus 65mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1 1/2 Fat

Ingredients

Ingredients

  • collard greens (washed and dried)
    1 bunch (about 8 oz)
  • olive oil
    2 tbsp
  • turkey bacon
    2 slices
  • garlic (minced)
    2 clove
  • yellow squash (cut into half moons)
    1 med
  • low sodium vegetable broth
    1 cup
  • black pepper
    1/8 tsp
Directions

Directions

  1. Remove the woody stems that run down the center of the collard leaves. Neatly pile several leaves and tightly roll them up, then slice into ribbons. Repeat for the remaining collard greens.

  2. Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When the oil is shimmering, add the turkey bacon and cook until golden brown, 3 minutes on each side. Remove the bacon and set aside to slightly cool. Dice the bacon once cool.

  3. Heat the remaining 1 tablespoon of olive oil in the same sauté pan over medium heat. When the oil is shimmering, add the garlic and cook until fragrant, 30 seconds. Add the collard greens and squash and cook until the collards have wilted and the squash begins to soften, about 5 minutes. Add the vegetable broth and bring the mixture to a boil. Lower the heat and simmer, covered, until the vegetables are cooked through, 10 minutes.

  4. Add 1/8 teaspoon salt (optional),* the black pepper, and cooked turkey bacon and toss to combine.
    *Optional salt not included in nutrition analysis; 1/8 teaspoon salt adds 75 mg of sodium per serving.

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