Heart-Healthy Steamed Greens with Lemon and Garlic
Brighten up your healthy eating routine with this quick and flavorful recipe for Heart-Healthy Steamed Greens with Lemon and Garlic! Packed with nutrient-dense kale, spinach, and Swiss chard, this dish is as wholesome as it is delicious. The greens are gently steamed to retain their vibrant color and tender texture, then tossed in a fragrant drizzle of extra virgin olive oil infused with freshly sautéed garlic. A squeeze of fresh lemon juice adds a burst of zesty freshness, while a dash of salt and black pepper enhances the natural flavors. Ready in just 15 minutes, this low-fat, antioxidant-rich side dish is perfect for busy weeknights or as a guilt-free addition to any meal. Boost your heart health while savoring this simple yet satisfying recipe!
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Ingredients
- 4 cups Kale
- 4 cups Spinach
- 4 cups Swiss chard
- 2 cloves Garlic
- 1 Lemon
- 1 tablespoon Extra virgin olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
Wash the kale, spinach, and Swiss chard thoroughly. Remove tough stems and tear the leaves into bite-sized pieces.
Step 2
Peel and mince the garlic cloves. Set aside.
Step 3
Cut the lemon in half and squeeze its juice into a small bowl, removing any seeds.
Step 4
Place a large steamer basket in a pot with 1-2 inches of water. Bring the water to a boil over medium-high heat.
Step 5
Once the water is boiling, add the kale and Swiss chard to the steamer basket. Cover with a lid and steam for 2-3 minutes.
Step 6
Add the spinach to the steamer basket and steam for an additional 1-2 minutes, until all the greens are wilted but still vibrant in color.
Step 7
Remove the greens from the steamer and transfer them to a large bowl.
Step 8
In a small skillet over low heat, warm the olive oil. Add the minced garlic and sauté for 30 seconds, stirring constantly to avoid burning.
Step 9
Drizzle the olive oil and garlic mixture over the steamed greens, along with the fresh lemon juice. Add salt and black pepper to taste.
Step 10
Toss the greens gently to combine and serve immediately. Enjoy!
Nutrition Facts
| Serving size | (425.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 244.8 |
| Total Fat 16.6g | 0% |
| Saturated Fat 2.3g | 0% |
| Polyunsaturated Fat 0.9g | |
| Cholesterol 0mg | 0% |
| Sodium 1064.4mg | 0% |
| Total Carbohydrate 19.7g | 0% |
| Dietary Fiber 10.0g | 0% |
| Total Sugars 4.3g | |
| Protein 9.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 422.5mg | 0% |
| Iron 6.1mg | 0% |
| Potassium 1585.3mg | 0% |
Source of Calories