In Season Greens

In Season Greens

Collard Greens

Collards are related to cabbage and have sturdy, thick leaves that hold up well to cooking. They pair well with strong flavours such as garlic, cayenne, and ham or bacon.

Vegetarian Collard Greens with Shiitake Mushrooms

This vegetarian take on traditional collard greens gets a boost of savoury flavour from shiitake mushrooms.

Total: 25 min.

Serves 4

Ingredients

¾ Cup Low-Sodium Vegetable Broth

¾ tsp Smoked Paprika

¼ tsp Ground Cumin

¼ tsp Salt

¼ tsp Crushed Red Pepper

2  tbsp Olive Oil

1  5-oz. Package Sliced Shiitake Mushrooms (Coarsely Chopped)

4  Cloves Garlic (Minced)

1  16-oz. Package Chopped Collard Greens  

2   tbsp Cider Vinegar

1   tsp Hot Sauce

½  tsp Ground Pepper

Method
1. Combine broth, paprika, cumin, salt, and, crushed red pepper in a small saucepan; bring to a simmer. Cook for 1 minute. Set aside and keep warm.

2. Heat oil in a large pot over medium­ high heat. Add mushrooms and garlic; cook, stirring frequently until browned and tender, 4 to 6 minutes. Add 2 tbsp of the broth mixture to the pan and cook, scraping the bottom of the pan to loosen any browned bits, for 1 minute more.

3. Stir in collard greens, a handful at a time. Cook, stirring frequently and gradually adding the broth mixture, a few tablespoons at a time until the greens are tender and the broth mixture is incorporated about 10 minutes. Reduce heat to medium if the mixture starts to boil too vigorously.

4. Stir in vinegar, hot sauce, and pepper; cook for 1 minute.

Per Serving: 1 cup each CAL 120, CARB 11g, FAT 8g, PROTEIN 5g, CHOL 0mg, SODIUM 227mg, POTASSIUM 384mg.

 

Baby Spinach

With its mild,  versatile ­flavour, spinach works in a wide range of dishes. Baby spinach can be eaten raw or cooked briefly—when cooked it will reduce in ­volume quite a bit.

Spinach & Herb Galette

A galette is a rustic version of a tart. Here, we fill the whole-wheat crust with spinach, herbs, and three kinds of cheese.

Total: 2 hrs.5 0 min.

Serves 6

Ingredients

¾ Cup All-Purpose Flour

½  Cup Whole-Wheat Flour

1   tsp Ground Pepper

¾  tsp Salt (Divided)

5   tbsp Olive Oil (Divided)

3-4tbsp Ice Water

2/3Cup Fat-Free Ricotta Cheese

2   Large Egg Whites (Divided)

2   tbsp Chopped Fresh Dill

2   tbsp Chopped Fresh Oregano

1   tsp Grated Lemon Zest

1   tbsp Lemon Juice

½  Cup Chopped Onion

4   Cloves Garlic, Minced

1   10-Oz pkg Baby Spinach

1    tsp Grated Parmesan Cheese

3    tbsp Crumbled Feta Cheese

Method

1. Combine all-purpose flour, whole-wheat flour, pepper, and ½ tsp salt in a large bowl. Drizzle 4½ tbsp oil over the flour mixture; use your fingertips to rub the flour and oil together until the mixture turns crumbly. Sprinkle 1 tbsp water over part of the mixture; toss gently with a fork. Push the moistened dough to the side of the bowl. Repeat moistening the flour mixture, using 1 tbsp water at a time, until the mixture is evenly moistened. Form the dough into a ball and wrap in plastic wrap. Chill for 1 to 2 hours.

2. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.

3. Combine ricotta cheese, 1 egg white, dill, oregano, lemon zest, and lemon juice in a small bowl; set aside.

4. Heat the remaining ½ tbsp oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring, until tender, 3 to 5 minutes. Stir in the remaining ¼ tsp salt. Stir in spinach by the handful; cook, stirring, until wilted, 3 to 4 minutes. Spoon into a mesh strainer; press with the back of a spoon to remove excess moisture.

5. Unwrap the dough and place on a lightly floured surface. Roll into a 12-inch circle; place on the prepared baking sheet. Spoon the ricotta mixture into the centre of the dough and spread into an even layer, leaving a 2-inch border. Top with the spinach mixture. Fold the edges of the dough over to partially cover the filling. Brush the dough edges with the remaining egg white (discard any leftover egg white) and sprinkle with Parmesan.

6. Bake for 15 minutes. Remove from oven and sprinkle the centre with feta. Bake until the crust is brown, about 20 minutes more. Let cool for 15 minutes. Cut into 6 wedges to serve.

Per Serving:  CAL 253, CARB 26g, FAT 13g, PROTEIN 9g, CHOL 9mg, SODIUM 422mg, POTASSIUM 94mg.

Diabeticliving
Administrator

Diabetic Living is the only lifestyle magazine that demonstrates how to live fully each and every day while managing diabetes.