Collards

Kickin’ Collard Greens

This low-salt twist on classic collard greens is sure to please. It has a perfect balance of sweet, spicy, and smoky flavors.

  • Medium sodium
  • Low phosphorus
  • Low potassium
  • Low protein
Lunch Dinner Easy

Serving size

1 cup

Makes

10

Ingredients

2 tablespoons olive oil

1 tablespoon unsalted butter

1/2 large yellow onion, chopped

2 cloves garlic, finely chopped

1 tablespoon Mrs. Dash Southwest Chipotle Seasoning Blend

2 pounds collard greens, washed well, stems removed, and leaves chopped

4 cups reduced sodium or no salt added chicken broth

2 tablespoons vinegar (such as apple cider vinegar)

1 cup chopped fresh tomato

Ground black pepper

Nutrition Info

Makes: 10  Serving size: 1 cup

Calories

60

Fat

2 g

Saturated Fat

0.5 g

Cholesterol

5 mg

Carbohydrates

9 g

Sugar

2 g

Fiber

6 g

Protein

4 g

Sodium

200 mg

Calcium

188 mg

Phosphorus

48 mg

Potassium

212 mg

Instructions

  1. In a large pot over medium heat, heat oil and butter. Add onions and saute until tender, about 3 minutes.
  2. Add garlic and chipotle seasoning blend and cook, stirring constantly, for about 1 minute.
  3. Add as many collard greens as possible. Stir to combine well and wilt greens. Add any remaining greens in batches.
  4. Add chicken broth and vinegar, and cover. Bring to a simmer. Reduce heat to medium-low and cook about 45 minutes or until very tender, stirring occasionally.
  5. Mix in the tomatoes, and season with ground black pepper to taste.
  6. Serve immediately. Save leftovers for up to 3 days in the refrigerator.

 

Recipe contributed by Natasha Eziquiel-Shriro, MS, RDN, CDN

 

Want to cut back on the salt in this recipe? Be sure use no salt added chicken broth instead of reduced sodium broth.

To prepare collards, be sure to first wash well. Fill a large bowl with water, add the greens and swish to remove any dirt. Pull out the greens then drain the water. Repeat this process 3-4 times to clean well. Remove any thick stems before chopping. To cut, stack washed leaves on top of each other. Cut leaves in half or thirds, then cut slices crosswise into smaller pieces.

If you cannot find Mrs. Dash Southwest Chipotle Seasoning Blend, make your own spice blend: 1 teaspoon sweet paprika, 2 teaspoons smoked paprika, and ½ teaspoon crushed red pepper flakes.