Most greens get a bad rap for being high in potassium when actually it is the portion consumed that makes the difference. Many people eat more than 1/2 cup. Stay within the suggested portion to keep potassium down. For an easy stock, bring a turkey wing in 2 quarts of water to a boil, reduce the heat and simmer for an hour. If you don’t have time to make your own stock use chicken broth with no salt added. For a more complete meal, add cooked chicken or turkey meat to the greens.
4 cups homemade chicken or turkey broth
1 tablespoon olive oil
1 tablespoon butter
1/2 large onion, chopped
1 clove of garlic, finely chopped
1 teaspoon red pepper flakes
1 pound chopped collard greens
In a large pot, heat oil and butter on medium heat.
Add onion and saute for 2 minutes or until tender.
Add garlic and red pepper flakes, and cook 1 minute.
Add collard greens and cook 1 minute.
Add enough stock to cover greens (about 4 cups) and bring to a simmer.
Cook until greens are tender, about 40 to 50 minutes.
- Calories: 95 KCal
- Protein: 5 g
- Carbohydrates: 9 g
- Fibre: 1.8 g
- Total Fat: 5 g
- Sodium: 203 mg
- Phosphorus: 44 mg
- Potassium: 249 mg
Servings per recipe: 8
Serving size: 1/2 cup
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup