Heart-Healthy Simple Stir-Fried Greens

Elevate your meal with this quick and nutritious recipe for Heart-Healthy Simple Stir-Fried Greens! Perfect for busy weeknights, this dish combines the earthy goodness of fresh greens like kale, spinach, or Swiss chard with the aromatic punch of garlic and a zesty finish of lemon juice. Lightly cooked in heart-smart olive oil and seasoned with low-sodium soy sauce, red pepper flakes, and a hint of black pepper, these perfectly wilted greens retain their vibrant color and crisp texture. Ready in just 15 minutes, this flavorful and wholesome dish can be served as a nutrient-packed side or over brown rice for a complete and satisfying plant-based meal. With its minimal prep and bold flavors, this recipe effortlessly blends health and taste, making it a go-to for anyone looking to embrace a heart-healthy lifestyle.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 2

Ingredients

• 1 tablespoon Olive oil
• 2 Garlic cloves, thinly sliced
• 4 cups Fresh greens (kale, spinach, or Swiss chard)
• 1 tablespoon Low-sodium soy sauce
• 1 tablespoon Fresh lemon juice
• 0.25 teaspoon Red pepper flakes
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the fresh greens thoroughly under cold running water to remove any dirt or debris. Shake off excess water and roughly chop into bite-sized pieces. Set aside.

Step 2

In a large skillet or wok, heat the olive oil over medium heat.

Step 3

Add the sliced garlic to the skillet, stirring frequently for about 1 minute until it becomes fragrant, but not browned.

Step 4

Increase the heat to medium-high and add the chopped greens to the skillet. Use tongs or a spatula to toss continually, ensuring the greens are evenly coated in olive oil and garlic.

Step 5

Cook the greens for 2-3 minutes until they become wilted but remain vibrant in color.

Step 6

Reduce the heat to medium and pour in the low-sodium soy sauce, stirring quickly to combine it with the greens.

Step 7

Remove the skillet from the heat and drizzle the fresh lemon juice over the greens. Sprinkle with red pepper flakes and black pepper.

Step 8

Serve immediately as a side dish or over a bed of brown rice for a complete meal.

Nutrition Facts

Serving size	(277.8g)

Amount per serving	% Daily Value*
Calories	230.0

Total Fat 15.3g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 604.7mg	0%
Total Carbohydrate 18.6g	0%
Dietary Fiber 6.7g	0%
Total Sugars 2.3g
Protein 9.2g	0%

Vitamin D 0IU	0%
Calcium 354.6mg	0%
Iron 7.1mg	0%
Potassium 1305.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.3%

Protein: 14.8%

Carbs: 29.9%