Low Sodium Couve Refogada

Elevate your side dish game with this Low Sodium Couve Refogada, a healthier spin on the classic Brazilian sautéed collard greens. Perfect for those monitoring their sodium intake, this recipe relies on fresh, simple ingredients to deliver incredible flavor. Tender ribbons of collard greens are infused with the rich aroma of garlic and onion, lightly steamed to preserve their vibrant color and nutrients, then finished with a zesty squeeze of fresh lemon juice and a hint of black pepper. Optional crushed red pepper flakes add a touch of heat for those who crave a little spice. Ready in just 25 minutes, this easy, nutrient-packed dish makes a perfect accompaniment to grilled proteins, rice, or beans—bringing a taste of Brazil to your home in a heart-healthy way.

Nutriscore Rating: 86/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 bunch fresh collard greens
• 2 tablespoons olive oil
• 3 large garlic cloves
• 1 small onion
• 1 tablespoon fresh lemon juice
• 0.5 teaspoon black pepper
• 0.25 teaspoon crushed red pepper flakes (optional)
• 2 tablespoons water

Directions

Step 1

Start by washing the collard greens thoroughly under cold running water. Pat them dry with a clean towel or use a salad spinner. Remove the tough stems by folding each leaf in half lengthwise and cutting along the stem to separate it from the leaf.

Step 2

Stack 5-6 leaves at a time, roll them up tightly into a cigar shape, and slice thinly across the rolled leaves to create fine ribbons, known as chiffonade.

Step 3

Peel and finely mince the garlic cloves. Peel the onion and dice it finely.

Step 4

In a large skillet or sauté pan, heat the olive oil over medium heat. Add the minced garlic and diced onion, and sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant, but not browned.

Step 5

Add the collard green ribbons to the pan and toss to coat them in the garlic-onion oil mixture.

Step 6

Add the water and cover the pan with a lid. Allow the greens to steam for about 4-5 minutes, stirring occasionally, until they are tender yet still vibrant green.

Step 7

Remove the lid and increase the heat to medium-high. Sauté for an additional 2-3 minutes to evaporate any excess moisture and ensure all the flavors meld together.

Step 8

Season the greens with freshly squeezed lemon juice, black pepper, and a pinch of crushed red pepper flakes (if using) for a gentle kick. Stir everything together.

Step 9

Remove the sautéed greens from the heat, taste, and adjust the seasoning as necessary, keeping in mind the low sodium requirement.

Step 10

Serve immediately as a side dish to accompany your favorite meal.

Nutrition Facts

Serving size	(502.2g)

Amount per serving	% Daily Value*
Calories	431.8

Total Fat 30.2g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 59.9mg	0%
Total Carbohydrate 38.3g	0%
Dietary Fiber 14.8g	0%
Total Sugars 7.1g
Protein 12.0g	0%

Vitamin D 0IU	0%
Calcium 759.1mg	0%
Iron 2.6mg	0%
Potassium 932.8mg	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: 57.5%

Protein: 10.1%

Carbs: 32.4%