Mediterranean Diet Sauteed Greens with Garlic and Lemon
Brighten up your table with this vibrant and nutrient-packed Mediterranean Diet Sautéed Greens with Garlic and Lemon. This quick and easy recipe transforms a mix of hearty greens like kale, spinach, and chard into a flavorful side dish by sautéing them in fragrant olive oil infused with fresh garlic. A zesty splash of lemon juice, a touch of lemon zest, and a pinch of red pepper flakes elevate the dish, adding a tangy and subtly spicy twist. Perfect as a healthy accompaniment to any Mediterranean-inspired meal, this recipe is ready in just 20 minutes, making it a go-to for weeknight dinners or a light, satisfying entrée. Healthy, simple, and irresistibly delicious, these sautéed greens will quickly become a staple in your meal rotation!
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Ingredients
- 2 tablespoons olive oil
- 3 pieces garlic cloves
- 8 cups mixed greens (such as kale, spinach, and chard)
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Wash and thoroughly dry all the greens. Trim any tough stems and chop the greens into bite-sized pieces.
Step 2
Peel and mince the garlic cloves.
Step 3
In a large sauté pan, heat the olive oil over medium heat.
Step 4
Add the minced garlic to the pan and cook, stirring frequently, until fragrant but not browned, about 1 minute.
Step 5
Add the mixed greens to the pan, tossing to coat them in the garlic-infused oil.
Step 6
Cook the greens, stirring occasionally, until they are wilted but still bright green, which should take about 5 minutes.
Step 7
Pour the lemon juice over the greens and add the lemon zest, red pepper flakes, salt, and black pepper. Stir to combine.
Step 8
Continue to cook for another 1-2 minutes to ensure the flavors meld together.
Step 9
Remove the pan from the heat and serve the sauteed greens warm as a side dish or a light entrée.
Nutrition Facts
| Serving size | (300.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 372.8 |
| Total Fat 29.7g | 0% |
| Saturated Fat 4.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1315.9mg | 0% |
| Total Carbohydrate 25.5g | 0% |
| Dietary Fiber 9.2g | 0% |
| Total Sugars 3.6g | |
| Protein 9.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 426.7mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 1304.0mg | 0% |
Source of Calories